Decline dumbbell bench press
The decline dumbbell bench press is a fantastic upper-body exercise that provides an intense workout for the lower pectorals. While it can be used to build strength, it's more commonly used for moderate to high reps, such as 8-12 reps per set or more, as part of a comprehensive chest-focused routine.
Not only does the decline dumbbell bench press target the lower pectorals, but it also works the triceps, deltoids, and other stabilizing muscles. This makes it a great all-round exercise for upper-body strength and development. The decline angle of the bench also helps to further stimulate the chest muscles for a more effective workout.
When performing the decline dumbbell bench press, it's important to maintain good form and avoid using too much weight. This will ensure that the exercise is performed safely and effectively, while also minimizing the risk of injury. Additionally, it's best to start with lighter weights and gradually increase the weight over time as your strength and endurance improve.
Overall, the decline dumbbell bench press is an effective and versatile exercise that can help to strengthen and develop the upper body. With proper form and gradual increases in weight, this exercise can be a great addition to any upper-body workout routine.
Type:
Strength
Muscles Used:
Chest
Level:
Intermediate
Equipment:
Dumbbell
Benefits Of This Exercise
- The decline dumbbell bench press is an effective and versatile exercise that can help to strengthen and develop the upper body.
- It adds size and strength to the pectorals, while also targeting the lower chest.
- The decline angle of the bench helps to further stimulate the chest muscles for a more effective workout.
- The exercise allows for natural shoulder and wrist rotation, which may be more shoulder-friendly than barbell presses.
- When performing the decline dumbbell bench press, it's important to maintain good form and avoid using too much weight.
- It's best to start with lighter weights and gradually increase the weight over time as your strength and endurance improve.
Step by Step Instructions For Decline dumbbell bench press
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions of your training program.
- Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
- If using really heavy weights, it is best if a partner gives them to you as you lay down.
- Variations: You can use an exercise band or a barbell to perform this exercise.
- Similar to the Dumbbell Bench Press but on a decline bench. This works more of the lower chest.
Warm Up Tips
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
- Repeat the movement for the prescribed amount of repetitions of your training program.
Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
If using really heavy weights, it is best if a partner gives
Decline dumbbell bench press Safety Tips
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions of your training program.
Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
If using really heavy weights, it is best if a partner gives them
Incorporating Into Other Workouts
To incorporate the decline dumbbell bench press into your workouts, follow these steps:
1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand should be facing each other.
2. Once you are lying down, move the dumbbells in front of you at shoulder width.
3. Rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
4. Slowly bring down the weights to your sides as you breathe out. Keep full control of the dumbbells at all times. Throughout the motion, ensure that your forearms are perpendicular to the floor.
5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second, and then start coming down slowly. It should take at least twice as long to go down than to come up.
6. Repeat the movement for the prescribed amount of repetitions of your training program.
Remember to maintain good form and avoid using too much weight. Start with lighter weights and gradually increase the weight over time as your strength and endurance improve.
The decline dumbbell bench press can be included in your upper-body workout routine. It's best to perform moderate to high reps, such as 8-12 reps per set or more. This exercise targets the lower pectorals, triceps