Dumbbell Decline Bench Press with 3-Second Pause at the Bottom
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
266 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup & Core Bracing: Lie on a decline bench, securing your legs under the pads. Grasp dumbbells with a pronated grip, palms facing each other or slightly outward, and press them up over your chest with extended arms. Retract and depress your scapulae, engage your glutes, and brace your deep abdominal wall to create rigid intra-abdominal stability.
- 2. Eccentric Lowering: Inhale deeply into your abdomen and begin a slow, controlled descent of the dumbbells, guiding them slightly outward and down towards your lower chest. Your elbows should be angled approximately 45-60 degrees relative to your torso. Focus on feeling a deliberate tensile stretch in the target muscles.
- 3. Isometric Pause (3-Second Hold at Bottom): Pause the movement at the bottom phase (when the dumbbells are at the level of your lower chest and your pectoral muscles are maximally stretched) for a full 3 seconds. Maintain complete muscular tension, eliminating any momentum or joint bouncing.
- 4. Concentric Drive: After the 3-second hold, accelerate purposefully back up, pressing the dumbbells to the starting position. Exhale forcefully past the biomechanical sticking point. Focus on a powerful contraction of the chest muscles.
- 5. Peak Contraction: At the top of the stroke, squeeze the target musculature firmly for a fraction of a second without hyperextending your elbows. Maintain control of the weight throughout the movement.
- 6. Breathing & Safety: Ensure controlled breathing: inhale as you lower the weight, exhale as you press up. Maintain a stable position on the bench and avoid jerky movements. Use a spotter if necessary.
Physiological Impact
Caloric Benchmarking
Connected categories of current exercise
Track Throws (Shot Put, Discus, Hammer)
126 Exercises
Canoeing & Kayak - Trunk Rotation & Balance
118 Exercises
Legs - Quadriceps
117 Exercises
Chest
112 Exercises
Rugby - Collision Force & Scrum Power
112 Exercises
Goalball - Auditory Reaction & Sliding Defense
106 Exercises
Running - Biomechanics & Cadence
106 Exercises
Para Swimming
102 Exercises
Water Polo - Aquatic Treading & Throwing
99 Exercises
Track Jumps (Long, High, Triple Jump)
95 Exercises
Shoulders & Deltoids
93 Exercises
Tennis - Rotational Power & Footwork
92 Exercises
Wrestling - Isometric Strength & Suplex Power
89 Exercises
Legs - Hamstrings & Glutes
88 Exercises
Volleyball - Spike Power & Block
85 Exercises
Boxing - Punch Velocity & Rotational Drive
84 Exercises
Arms - Biceps
83 Exercises
Judo & BJJ - Grip Strength & Ground Transitions
83 Exercises
MMA & Combat - Explosiveness & Grip
83 Exercises
Arms - Trizeps
82 Exercises
Sitting Volleyball
80 Exercises
Javelin Throw - Kinetic Chain & Shoulder Integrity
79 Exercises
Handball - Throwing Velocity & Change of Direction
77 Exercises
Back - Thickness & Traps
76 Exercises
Cycling & Spinning - Cadence & Threshold Power
75 Exercises
Swimming - Aquatic Propulsion & Core Streamline
75 Exercises
Rowing - Leg Drive & Lat Catch Power
74 Exercises
Sprint & Acceleration (Track & Field)
74 Exercises
Alpine Skiing - Eccentric Leg Braking & Edge Control
73 Exercises
Golf - Kinematic Sequence & Mobility
72 Exercises
Football - Athletic Conditioning
69 Exercises
Biathlon & Cross-Country Skiing - Aerobic Power
68 Exercises
Wheelchair Parasport (Basketball, Rugby, Racing)
68 Exercises
Badminton & Squash - Reactive Agility & Deep Lunges
66 Exercises
Speed Skating - Push-off Angle & Glute Power
63 Exercises
Para Powerlifting (Paralympic Bench Press)
62 Exercises
Core & Anti-Rotation
60 Exercises
Fencing - Explosive Lunge & Arm Precision
54 Exercises
Basketball - Vertical Jump & Footwork
52 Exercises
Olympic Weightlifting
50 Exercises
Table Tennis - Micro-Rotation & Hand Speed
48 Exercises
Hockey - Stride Power & Shooting Mechanics
45 Exercises
Powerlifting & Maximal Strength
43 Exercises
Hurdles - Rhythm & Hip Mobility
39 Exercises
Taekwondo & Kickboxing - Kicking Velocity & Dynamic Flexibility
35 Exercises
Lower Leg - Calves
30 Exercises
Back - Lats & Pull
29 Exercises
Strongman & Heavy Carries
18 Exercises
CrossFit & Hyrox - Work Capacity
17 Exercises
Calisthenics & Gymnastics - Bodyweight Mastery
14 Exercises
TRX & Calisthenics - Relative Strength
11 Exercises
