DECLINE DUMBBELL BENCH PRESS – CHEST EXERCISE – VEDIO AND GUIDE

 

BENEFITS OF THIS EXERCISE : 

  • By doing decline dumbbell bench press lower portion of your chest is get more stimulant, while doing with dumbbells on the decline bench.
  • whereas the barbell bench provides a balance to your body.
  • By doing the decline dumbbell press, your shoulders and your triceps are getting a benefit.
  • Decline dumbbell bench press mainly targets your lower chest while also provide a secondary workout to the shoulder and triceps.

TRAINER’S TIPS :

    1. Tightly secure your legs at the end of the decline bench holder, and slowly lay down on the bench.
    2. Make sure that your angle of a body on a decline bench is 30 degree.
    3. Hold a pair of dumbbells, if you are using heavy weight then ask your partner to give the dumbbell to you while you lay down on the bench.
    4. When you lay down to keep the dumbbells in front of your shoulders width.
    5. Start by pushing the dumbbell upward in such a way that your palms facing away from you.
    6. Then come down slowly until you feel your dumbbells comes to the side of your chest.
    7. While pushing the dumbbells upwards or at the top position to have to squeeze your chest muscles.
    8. Most important thing is inhaling and then push the dumbbells and exhale as you complete the movement.
    9. Make sure that keep full control on the dumbbells at all the time throughout this workout.
    10. While you pushing the dumbbells upwards make sure that your neck and your back resting on the bench and is not lifting any time.
    11. carry weight according to your self as much as you can or nor too much lightweight that you feel the movement.
    12. Please, remember heavy doesn’t matter but you have to do in the proper and in the right way. Your form should be accurate.
    13. If you want to build a muscular strength and mass gain then you can 2 – 3 sets of 8 – 10 repetitions and try to increase the weight after each set or repetitions also.
    14. You can do 3 – 4 sets of 8 – 10 reps if your focus is mass gaining. Try to increase the weight after each set.
    15. If your focus is fat loss, so you can do 4 – 5 sets of 15 – 18 reps.

ALTERNATIVE OF THIS EXERCISE 

  • You can use an exercise band or barbell to perform this exercise
  • Decline barbell bench press
  • Flat barbell bench press – medium grip
  • Dips

 

 

DECLINE DUMBBELL BENCH PRESS

GO FULL RANGE 

GET FULL STRETCH

 

 

 

 

 

Chest exercises

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