Single-Arm Dumbbell Bench Flye with Deep Stretch (Explosive Drive)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
385 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Stability: Lie supine on a flat or low incline bench holding a dumbbell in one hand above your chest. Anchor the non-working arm to the bench edge, planting both feet firmly on the floor.
- 2. Eccentric Lowering: Inhale deeply and lower the dumbbell along a wide arc into a deep stretch, bracing your obliques tightly to prevent any pelvic or torso rotation.
- 3. Transition & Protocol Cue: Following controlled eccentric lowering, accelerate upward with maximal kinetic power while locking shoulder stabilization.
- 4. Concentric Drive: Exhale and drive the dumbbell back along the arc over your sternum, focusing on forceful horizontal adduction of the working pectoralis.
- 5. Breathing and Safety Guidelines: Do not drop the elbow below your active pain-free glenohumeral ROM. Choose a load that allows total bilateral thoracic contact on the bench. Protocol emphasizing maximal concentric acceleration (Rate of Force Development) combined with controlled eccentric braking.
Physiological Impact
Caloric Benchmarking
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