Single-Arm Dumbbell Decline Bench Press - Pyramid Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
180 KCAL |
|
Level
|
beginner |
Equipment
|
Dumbbell, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Set a decline bench to a comfortable angle. Lie down holding a single dumbbell, lock your feet securely under the foot pads, retract your scapulae against the bench, and brace your core.
- 2. Eccentric Phase: Press the dumbbell up initially, then lower it in a controlled manner toward the lower chest or side of the pectoral region, feeling a deep stretch in the muscle fibers.
- 3. Concentric Phase: Drive the dumbbell forcefully back up to the starting position over your chest while resisting any rotational forces through your torso.
- 4. Breathing and Safety: Inhale as you lower the weight and exhale through the sticking point as you press. Due to the unilateral decline nature, choose an appropriate weight and use a spotter when lifting heavy.
Physiological Impact
Caloric Benchmarking
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