Resistance Bands Flat Bench Press - Pause Reps (3-Sec Isometric Pause)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
595 KCAL |
|
Level
|
advanced |
Equipment
|
Bands, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup & Starting Position: Route the resistance band across your upper back or anchor under the bench. Grip band handles/loops, lie back, and lock your shoulder blades firmly.
- 2. Movement Execution: Lower to chest level, hold completely motionless for a full 3 seconds while maintaining upper-back tightness, then press explosively.
- 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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