Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Exercise The Right Way - The Decline Dumbbell Bench Press


Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the decline dumbbell bench press.

MUSCLES TARGETED: pectoralis major, anterior deltoids

STARTING POSITION

Sitting at the high end of a decline bench, make sure that ankles and feet are secured under the pads.

Grasp two dumbbells using an overhand grip.

Set the dumbbells in an upright position on your knees.

Lie on the decline bench whilst simultaneously bringing the dumbbells to the side of your chest on either side.

Raise the dumbbells to arm's length with the palms facing forward. Do not lock out the elbows.

This starting position sees the dumbbells touching each other, directly above the chest.

EXERCISE TECHNIQUE

Slowly bend the arms to lower the dumbbells to a postion on either side of the chest. You should achieve a maximum stretch at this point.

Raise the dumbbells slowly to the starting position.

Repeat this movement until you complete the intended number of reps.

OTHER EXERCISES WORTH CONSIDERING

The Decline Barbell Bench Press places a similar emphasis on the lower part of the pectoralis major and the anterior deltoids. Other useful chest exercises have a slightly different emphasis and these include Push-Ups (mid chest), Flat Dumbbell Bench Press (mid chest), Flat Barbell Bench Press (mid chest),Flat Dumbbell Flys (mid chest), Incline Dumbbell Bench Press (upper chest), Incline Barbell Bench Press (upper chest), Incline Dumbbell Flys (upper chest) and Cable Crossovers (lower and mid chest).

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.


MORE RESOURCES:

How to Get Fit Like a Marine
STACK News
With all the hard work you're grinding out in the weight room, you'd better learn how to build muscle in the kitchen with a proper diet. Check out the video player above to see an example of what your plate should look like if you're trying to build ...



Business Insider Australia

23 Incredible Benefits Of Getting More Sleep
Business Insider Australia
You'll be able to build muscle more easily. There's a reason that fitness magazines and forums always focus on the importance of sleep. If you don't sleep, you can't build muscle. Your body uses most of the night (except when you are in REM sleep) to ...

and more »


Post-Bulletin

Pilot cancer survivors' program a success
Post-Bulletin
... the NuStep machine at the Rochester Area Family Y during an exercise session as part of the LIVESTRONG program. The program is free to survivors of cancer and designed to help build muscle mass, strength, increase flexibility, endurance and ...



WOSC Senior Calendar
Monroe News Star
Chair exercises provide seniors a great way to build muscle strength and stay flexible. Erin teaches seniors simple slow-moving exercises that are beneficial to improving balance, increasing metabolism, relieving pain, and improving mental alertness.



Dozens march in support of police
WBAL Baltimore
AND IT'S A GOOD WAY TO STRETCH OUT YOUR BACK. A GREAT WAY TO STRETCH YOUR BACK. YOU DO YOGA SO A GREAT WAY TO DO SOME OF THE POSES JUST TO REALLY BUILD MUSCLE AND CONFIDENCE. OK. HAVE THAT SUPPORT.



Gloucester Citizen

Brave dog Dylan battles back from death's door to win top award
Gloucester Citizen
“The team at Hounds First had to gradually build up his walks from ten minutes to an hour, which helped Dylan to build muscle. His sores dried up and he started to get that sparkle back in his eyes. “Since coming home with us in September, two months ...

and more »


FoodNavigator-USA.com

Reaching beyond athletes will drive sales of protein drinks
FoodNavigator-USA.com
Despite the success of protein drinks in recent years, Synergy believes manufacturers can do better by perpetuating the perceptions of efficacy to lose weight, build muscle and increase immunity. Firms also should position protein drinks as beneficial ...



Missouri Sports Redux

Curves Unveils New Specialty Classes For 2015
Missouri Sports Redux
Curves Workouts with Jillian Michaels* is a cutting-edge no-nonsense Curves Circuit workout designed to build muscle and boost cardiovascular conditioning while targeting all major muscle groups. Michaels' innovative series is intentionally ...



HGH: Does human growth hormone improve athletic performance?
FightSaga
Simply put, one could not build muscle mass without it. Human growth hormone, in synthetic, injectable form, was developed in 1985 and approved by the FDA as prescription drug for medicinal purposes such as Chronic kidney insufficiency and HIV/AIDS.



Today.com

7 anti-aging foods you should be eating today
Today.com
Fatty fish like salmon are rich in lean protein to build muscle, and omega-3-fats, supporting heart and nervous system health, as well as shiny and healthy skin and hair. If salmon's not your favorite, include other oil-rich fish include blue fish ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.