Single-Arm Dumbbell Floor Press - Triple Drop-Set
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
455 KCAL |
|
Level
|
advanced |
Equipment
|
Dumbbell |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Lie flat on your back on a mat with knees bent and feet flat on the floor. Hold a dumbbell in one hand directly above your chest. Retract and depress your scapulae, planting them firmly into the floor, and angle your upper arm at roughly 45 degrees to your torso while bracing your non-working arm.
- 2. Execution & Tempo: Press dynamically to lockout, then lower under a controlled 2-second cadence until upper arm touches the floor.
- 3. Triple Drop-Set Protocol: Upon reaching technical failure, immediately reduce load by 20-25% and continue with zero rest. Repeat once more for a third exhausting drop stage.
- 4. Breathing & Joint Safety: Inhale deeply as you lower the dumbbell under control, pause for a moment at floor contact without releasing tension, and exhale forcefully as you drive to lockout. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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