Decline Bench Press With Dumbbells
(4.80)
through 5 votes
through 5 votes
muscles: | Pectoralis Major |
---|---|
auxiliary muscles: | Triceps, Deltoids |
required: | Bench, Dumbbells (2) |
optional: | Workout Partner |
fitness level: | Normal |
exercise type: | Strength |
Variations available (11) |
General And Specifics
- although the whole chest is demanded, the focus is on the middle and lower chest area
- a partner can help you with the last repetitions and deliver and receive the weight
Starting Position
- adjust the weight bench about 30 degrees decline
- take two dumbbells, sit down on the bench and hook in the feet (if possible)
- at first place the weights on your thighs (palms point to each other)
- while you lean back controlled, bend the arms and bring the weights next to your chest about in a line with your nipples
- the weights are arranged above the elbows and wider than shoulder width apart, the elbows point diagonally down and outwards
- rest the head on the weight bench
- the palms point to the feet
Correct Execution
- push up the weights simultaneously or alternatingly
- avoid a hollow-back, do not push the arms through completely in the final position to except injuries
- the weight are not allowed to touch
- bend the arms and let the weights come back to the starting position
- pause shortly and repeat several times without momentum
- do not throw the weights down to the sides, otherwise the shoulders are strained to much