Forward Lean Chest Dips with Dumbbell (Triple Drop-Set)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
266 KCAL |
|
Level
|
intermediate |
Equipment
|
Pull-up Bar & Dip Bars, Dumbbell |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Stability: Clamp the dumbbell securely between your feet or crossed ankles. Mount the parallel bars into support, leaning the torso forward at a 30-degree angle.
- 2. Eccentric Lowering: Inhale deeply and lower your frame smoothly, stabilizing the dumbbell under your center of gravity until a profound chest stretch is achieved.
- 3. Transition & Protocol Cue: Push to initial technical failure, immediately reduce load by 20-25% with zero rest, repeating the drop twice.
- 4. Concentric Drive: Drive upward forcefully on an exhale, engaging the pectoralis major fibers to press yourself back to the starting height.
- 5. Breathing and Safety Guidelines: Ensure the dumbbell is clamped firmly to prevent slipping mid-set. Eliminate all lower-body swing or pendulum momentum. High-intensity triple drop-set protocol featuring two consecutive 20-30% load reductions immediately upon reaching failure.
Physiological Impact
Caloric Benchmarking
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