Overview of The Decline Dumbbell Bench Press Technique
The decline dumbbell bench press is designed to target your Pecotralis Major and Pectoralis Minor chest muscle group while giving supplemental exertion to your deltoids and triceps.
This exercise involves lying down on a declined bench press of 30-35 degrees. With a dumbbell in each hand, the arms should extend towards the ceiling. The dumbbells are pushed upward only and not forward or backward. Additionally, the dumbbells should start as low as possible and follow the slight natural arch of your arm’s extension until they are right above your chest. Expect to feel a stretch as you lower the dumbbells back to the lowest possible point but remember not to attempt any overstretching as it may lead to injury. The decline dumbbell bench press is designed to extend the dumbbells in an explosive manner. However, the pushing movement should always be in control. It is important to remember to slowly lower the dumbbells from the extension point. This is critical in providing the overload on the muscles so it must be done in a slow and controlled manner. The control of the movement should be the number one priority. At no point should the dumbbells be wobbling or clank against each other during arm extension.
Always use the leg padding to maintain total body stability. The decline dumbbell bench press should initially be performed with a spotter however, experienced users will have no problems performing it alone. While this exercise is designed to be somewhat slow paced, do not spend an excess amount of time laying on the decline bench press as gravity’s effect on blood pressure may lead to dizziness and headaches.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
