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:

Build Muscle With This Diet for Young Athletes
STACK News
In the case of a 16-year-old male who wants to build muscle, he needs about 1.4 grams of protein per pound of body weight. If he has a fast metabolism, increasing carbs and fat as well as protein will facilitate muscle protein synthesis. If his ...



Better squats: Leg workouts that burn fat and build muscle
Today.com
A traditional bodyweight squat involves a shoulder-width stance, arms out in front or hands behind your head, and a simple lowering of yourself towards the ground by bending at the knees and hips. Very good for you but totally boring! These three squat ...



Stuff.co.nz

Walking doesn't build muscle - study
Stuff.co.nz
Walking doesn't build muscle - study. Last updated 10:51 20/12/2011. women walking. Getty Images. NOT ENOUGH: Walking helps with weight loss but won't build muscle strength, according to a new study. Relevant offers. Well & Good. Moata: Six reasons ...



Clinically Researched Safe Supplement Helps Athletes Build Muscle
MENAFN.COM
Aside from helping people build muscle HGH therapy can make people look and feel younger with a plethora of advantages that include improved skin tone heightened sex drive better sleep increased lean muscle mass reduced body fat mood enhancement ...



New Press Release Published About Best Way to Build Muscle Mass without ...
DigitalJournal.com
Chelsea J. McDevitt published their new Press Release today about best way to build muscle mass without supplements. This PR reveals all about the program includes high strength workouts to help gentlemens pack on pure, shredded muscle in the ...

and more »


Weekly Wellness: Hard work on basic exercises
The Doings Weekly
Our weekly fitness column, “Weekly Wellness” is back again. This week, Matt Gallagher, from MFC Sports Performance in Darien, discusses how simple hard work can have you feeling better and more fit. Your routine doesn't actually have to “kill” you!

and more »


Express.co.uk

Time to revolutionise your workout? Speedflex is the PAIN-FREE way to get fit
Express.co.uk
Trainers say that three to five classes a week, paired with a healthy diet high in protein, green vegetables and water, can improve muscle tone (although it doesn't build muscle), enhance power and speed, and improve bone density. Before I began my ...



Ask Doctor K
Daily Journal Online
Twice-weekly strengthening and stretching exercises can help build muscle and improve flexibility. Tai chi and yoga, both mind-body exercises, are also excellent options. Finally, better sleep quality may relieve symptoms. To sleep better, she should ...

and more »


MISSION FITNESS: Change takes time, dedication
Odessa American
Your body will begin to build muscle and learn how to burn fat as a fuel during the first few weeks of an effective program combined with a proper diet. Muscles will begin to strengthen and your stability and mobility will increase. These changes are ...



Sport Sponsorship Lends Halo to Supplements and Sports Drinks
The Epoch Times
These products appear to encourage healthy living, and exercise, and both are linked to the ethos of sport, which is to fine-tune the body's capacity to perform. Amino acids help build muscle, for instance, while high-energy drinks can stall the onset ...

and more »

Google News


Advertisement



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

Copyright © 2006 Luminati Inc. All rights reserved.