Cables Close-Grip Chest Press - Triple Drop-Set
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
560 KCAL |
|
Level
|
advanced |
Equipment
|
Cable, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Set the dual cable pulleys at mid-chest level or use a close-grip attachment on a seated cable press. Grasp handles with a narrow grip, step into an athletic staggered stance (or sit on a bench), lean slightly forward, retract scapulae, and tuck elbows.
- 2. Execution & Tempo: Press dynamically to lockout, then lower under a controlled 2-second cadence to the bottom position.
- 3. Triple Drop-Set Protocol: Upon reaching technical failure, immediately reduce load by 20-25% and continue with zero rest. Repeat once more for a third exhausting drop stage.
- 4. Breathing & Joint Safety: Inhale as handles return under control into eccentric flexion; press forcefully forward while exhaling, squeezing triceps and inner pectorals hard at terminal extension. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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