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:

5 Reasons You Can't Build Muscle
Yahoo Sports
Building muscle is probably the biggest goal of anyone who steps into a gym. Numerous types of workout programs can help you accomplish this goal, but your success is largely up to you, not the program itself. So, before you blame your workout for lack ...
The 8 Craziest Things People Do to Build MuscleSTACK News

all 5 news articles »


I Lift Weights But Can't Build Muscle. What's Wrong?
STACK News
The best diet to build muscle requires a calorie surplus of at least 15 percent of what you eat to maintain. Your diet must also be balanced. I learned protein is not the only essential thing we need to build muscle and be healthy. Do not neglect ...



6 ways to rapidly build muscle and burn fat
GQ.com
The most effective way to build muscle and burn fat is to add intensity to your work-out. A programme that requires muscles to perform hard in a short space of time with little recovery will boost production of anabolic hormones, such as testosterone ...



The Truth About Post-Workout Nutrition
Men's Fitness
Whether you're trying to lose weight, build muscle, or train for a specific sport you need to feed your body the right nutrients in the right amounts at the right time. What you eat before prepares your body for your workout, what you eat during (if ...



How Many Sets and Reps Should You Really Do?
STACK News
Despite DeLorme's success with three sets, many people argue you only need one set to build muscle and strength. They point to the fact that in DeLorme's method, the first two sets were just warm-ups and only the third set was a maximal effort. Hence ...



Posted On Saturday, July 12, 2014 at 02:23:51 AM
Ahmedabad Mirror
Having higher testosterone levels help build muscle all over your body. If you have high testosterone in your body, you can build muscle faster. Higher levels of natural testosterone and HGH create an anabolic environment within your body that will not ...



Nancy Dell: Healthiest eggs; Whey vs. Rice protein for muscles
wwlp.com
Protein is made up of amino acids and for years experts thought we needed all 9 essential amino acids to build muscle. Whey protein which is made from milk has all 9 so body builders would scoop up whey protein to build muscle. But that be changing.



How to Build a Performance-Fueling Smoothie
STACK News
The 45-minute window following an intense workout is when your body is most sensitive to insulin, which helps build muscle, so it is important to consume carbs and protein right away. Exercise often lowers an athlete's appetite, so a smoothie is a ...



How Cameron Diaz Got in Shape For Her Sex Tape
PopSugar Australia
You can count 2014 as the year of Cameron Diaz's body. Not only did the 41-year-old actress recently release a book — appropriately titled The Body Book — about feeling and looking your best, but in her newest film, Sex Tape, she also bares it all ...

and more »


2014 Summer Training Guide: Football
STACK News
With just four weeks to go before two-a-days, you need to build muscle and improve your conditioning. Muscle will protect your body from the violent collisions during practices and games, surrounding your joints like a natural suit of armor. But this ...

and more »

Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.