Dumbbell Flat Bench Press - 1.5 Rep Style (Full + Half Rep Bottom)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
315 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup & Starting Position: Sit on the bench with dumbbells resting on your thighs. Lie back smoothly, pressing the weights above your chest. Lock your shoulder blades down and back, feet flat on the floor.
- 2. Movement Execution: Lower to the chest, press halfway up, lower back to the chest, and finally drive through to full lockout (this equals one full rep).
- 3. Breathing and Safety: Inhale deeply into your diaphragm before descending, brace your core via the Valsalva maneuver, and exhale forcefully through the final lockout phase. Maintain active scapular retraction throughout.
Physiological Impact
Caloric Benchmarking
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