Single-Arm Incline Dumbbell Bench Press 45° with Pause
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
385 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Set an adjustable bench to a 45-degree incline. Lie back holding a single dumbbell with an overhand grip, planting your feet firmly. Brace your core and retract your shoulder blades against the bench.
- 2. Eccentric Lowering: Inhale and lower the dumbbell in a controlled arc down toward the upper chest, feeling a deep stretch across the pectoral fibers.
- 3. Isometric Pause: Hold the dumbbell completely stationary at the bottom position for a 3-second count, maintaining absolute muscular tension without relaxing.
- 4. Concentric Drive: Press the dumbbell powerfully back up along the natural pressing path, exhaling as you push past the sticking point. Avoid locking out the elbow completely.
- 5. Breathing and Safety: Exhale on exertion during the ascent. Keep your torso square and prevent your lower back from arching excessively off the bench.
Physiological Impact
Caloric Benchmarking
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