Single-Arm Dumbbell Flat Bench Press - Explosive Concentric Drive
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
630 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup & Starting Position: Lie flat on the bench holding one dumbbell overhead. Set your feet in a slightly wider stance and brace your core rigidly to counteract rotational torque.
- 2. Movement Execution: Lower the weight with smooth control, then drive upward with maximum acceleration intent through the entire concentric stroke.
- 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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