TheIt is perform putting your forearms on, your thighs and flexing the barbell or an EZ-bar. decline dumbbell bench press is a one the great exercise to actually train and exercise the lower part of chest. This exercise is aiming at targeting the lower part of the chest. so, you are in decline position and it is advised to start with light weight because you will have the less control of the weight at decline level. you may need an assistant to pass you the weight during the exercise.
To perform this exercise you need a decline bench and pair of dumbbells. It is advice to not overweight and get started with the lightweight, because as Compare to the the bench press you are in decline position.
The decline dumbbell bench press is one of the best chest exercise that targets and train the lower part of the chest.
If you are newer to this exercise you will want to carry the weight on your knees at the top of the movement as you get into the position and bring them back to your chest as you get into the position. Or you may want to get used of getting the weight in place before moving on to the heavier weight.
Be concentrate throughout the performance don’t create any momentum or difficulty to yourself take note to do the exercise correctly in a way it suppose to be performed and you may also need to be supervised by an expert or personal trainer. The decline dumbbell bench press also train your the front of your shoulders and your triceps.
How to do the decline dumbbell bench press.
The first thing you will have to do is to Position yourself correctly well and grab a pair of dumbbells. Then slowly position yourself on the decline bench. While still on the decline bench, grasp two dumbbells in an overhand grip.
Rest the dumbbells in an upright position on the edge of the your knees carefully lie on the flat bench bringing the dumbbells to the sides of your torso at your chest level. And remember that if you are newer to this exercise it may take you some practice for you to cash-up with this exercise.
So, slowly bring the dumbbells up simultaneously and adjust the dumbbells with your arms fully extended at right angles to the floor your feet should be planted firmly during and throughout the process.
Press the weight up to the locked position, makes sure that the dumbbells is held directly over your chest area, slightly touching each other with your palms facing forward.
Hold the weight tight, Focus and concentrate don’t let the weight stray or fall off from your hands.
Be careful don’t bounce the weight from your chest and keep your elbows out and away from the trunk of your body.
Then, bend your your arms slowly and carefully lower both dumbbells in a slowly and concentrate it to your chest never forget that the dumbbells should be at the sides of your chest.
Slowly press the weight back up from the sides of your chest to the starting position. The down motion should be slightly slower than the up motion. So repeat the process again to your desire reps.
The safety measures to take when doing the decline dumbbell bench press.
keep a very save position and make an overhand grip. Your position should be well in line with the exercise Your feet should be planted firmly during the exercise. Grasp two dumbbells in an overhand grip and keep your elbows out and away from the trunk of your body.
Move slowly and don’t bend your arms. Slowly and carefully lower both dumbbells in a slowly and concentrate make sure to bring the dumbbells up simultaneously focus and concentrate don’t let the weight stray or fall off from your hands hold it well.
Do not to bounce the weight from your chest makes sure that the dumbbells held directly over your chest area, slightly touching each other with palms facing forward.
Benefits in doing the decline dumbbell bench press.
This exercise is the best exercise to train the lower part of the chest as long as chest training is as stake. The decline dumbbell bench press gives you more extra chest muscle it targets and train the lower chest.
It also helps in training the triceps and the front of the shoulders and more so to that is it help build good definition to the chest.