Single-Arm Dumbbell Decline Bench Press - Wave Loading Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
500 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Position an adjustable decline bench at a 15-30 degree angle. Lie back with your shins securely locked under the leg rollers. Hold a dumbbell in one hand above your lower chest, retract and depress your scapulae, and brace your non-working arm.
- 2. Strict Mechanics: Maintain rigid scapular depression and intra-abdominal stability on every repetition.
- 3. Wave Periodization: Execute Wave 1 (7 reps moderate, rest, 5 reps heavier, rest, 3 reps near-max). Proceed to Wave 2 with 2-5% greater loads leveraging potentiated motor units.
- 4. Breathing & Joint Safety: Inhale deeply into the abdomen before lowering and exhale forcefully past the sticking point during the press. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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