Machine Close-Grip Chest Press - Standard Controlled Tempo
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
266 KCAL |
|
Level
|
beginner |
Equipment
|
Machine |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Sit firmly on the chest press machine with your back and hips planted against the backrest. Adjust seat height so the narrow/neutral handles align with mid-sternum. Grasp the narrow handles, retract your scapulae, and plant your feet flat on the floor.
- 2. Eccentric Cadence: Lower the weight under a 2-second controlled count to the target transition point.
- 3. Concentric Drive: Press upward in a crisp 1-second cadence, halting just short of hyperextending elbows.
- 4. Breathing & Joint Safety: Inhale as the machine handles return under eccentric control; press forward forcefully while exhaling, locking in strong triceps contraction at peak stroke. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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