Dumbbell Bench Pin Press from Dead Stop (Controlled Eccentric 4s)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
560 KCAL |
|
Level
|
advanced |
Equipment
|
Dumbbell, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup & Starting Position: Position pins or foam blocks so the dumbbells rest at chest level. Lie flat on the bench, grip the dumbbells with an overhand or neutral grip, and retract your scapulae.
- 2. Eccentric Lowering: Lower the dumbbells smoothly until they settle completely onto the pins, coming to a dead stop without dropping your shoulders.
- 3. Concentric Drive: From the dead stop, exhale forcefully and drive both dumbbells simultaneously upward along a slight converging arc to full extension.
- 4. Breathing and Safety: Ensure symmetrical execution between both arms. Prevent anterior shoulder protraction during the heavy concentric surge.
- 5. Training Protocol & Execution Cue: Lower the resistance over a controlled 4 seconds (4-1-1-0 tempo), pause for 1 second on the supports, and drive concentrically in 1 second.
Physiological Impact
Caloric Benchmarking
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