Dumbbells Close-Grip Chest Press - Explosive Concentric Drive
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
700 KCAL |
|
Level
|
advanced |
Equipment
|
Dumbbell, Flat Utility Bench |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Sit on a flat bench with dumbbells resting on your thighs. Lie back, kicking the dumbbells up over your chest with palms facing each other (neutral grip). Squeeze the dumbbells together along the sternum midline, retract your scapulae, and brace your core.
- 2. Eccentric Deceleration: Lower the resistance smoothly over 2-3 seconds with stabilized elbows.
- 3. Explosive Drive: Accelerate purposefully from the reversal point with maximal concentric velocity, driving to lockout without shifting the upper back.
- 4. Breathing & Joint Safety: Inhale as you lower the touching dumbbells to your lower chest with elbows tucked close to your ribcage; press upward forcefully while exhaling, maintaining medial compression. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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