Decline Dumbbell Press

Decline Dumbbell Press

Decline dumbbell press

Decline dumbbell press is an exercise on the same group of muscles as decline barbell bench presses. It’s performed on the declined bench with a pair of dumbbells. Whatever your purpose is – to clear the shape or border between your pecs — it’s good to have choice, isn’t it?

Decline Dumbbell Press Performing

To start decline dumbbell press, first lower the back of the bench to 30-45 degrees below the horizontal. Lie on a bench and lift your feet so that they will be in the padding. Head, shoulders and buttocks are pressed to the bench, back is straight, as always. Now take dumbbells and squeeze them up, hands fully straightened, and the dumbbells are almost touching each other on the chest. Your hands must look forward and upward. This is the original position and the highest point of the exercise.

Then slowly lower the dumbbells to the outer edges of the chest, spreading out with elbows strictly to the side. When you lower the dumbbells to the chest level, change the direction of their movement immediately and squeeze the dumbbells up, drawing a shape of wide arc with your hands. As the dumbbells are about to touch each other, exhale and straighten your pecs to feel muscles stretching. A next repetition comes after a short pause.

It seem like nothing complex, but still there are couple of nuances to know before performing. For instance, make sure that throughout the entire set dumbbells move strictly in the vertical plane passing through the shoulders. Squeezing the dumbbell over the belly or over your head you risk losing control over them.

Proper breathing is extremely essential in decline dumbbell press. Breath during lowering dumbbells does not relax the stabilizing muscles, that is isometric contraction, which ensures retention of the body in a stable position. This is critical because the bench is tilted down so you cannot rest your feet on the floor to increase the resistance of the body.

Another important rule is never to stop at the lowest point of the exercise. This can dangerously increase pressure in the chest and the blood flow to the head. To avoid excessive blood flow to the head you also must stand up and walk around a bit during the break between sets. Do not make a lot of repetitions in the set, especially if you have heart issues. But if everything is fine, you won’t wait for result for too long!

Decline dumbbell press is Written by: Dennis Borisov
© June 2010
All rights reserved. Reprint article with link only.