Single-Arm Dumbbell Pin Press from Dead Stop - Wave Loading Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
266 KCAL |
|
Level
|
beginner |
Equipment
|
Dumbbell, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Lie on an adjustable bench adjacent to a safety pin or block set at chest level. Hold a dumbbell in one hand resting on the pin. Grip the bench or rest your free hand on your hip, plant your feet firmly into the floor, and brace your entire midsection.
- 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 before breaking contact with the pin, preserve full trunk stiffness, and press forcefully to lockout, exhaling aggressively through the upper half. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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