DUMBELL DECLINED BENCH
PRESS
PRIMARY TARGET: CHEST(MAJOR PEC)
OTHER MUSCLES : SHOULDERS ,TRICEPS
1. Sit down on an decline bench and hook
up your feet under leg brace with dumbbell on each hand,resting on your thighs
and palms are facing each other.
2. Raise the dumbells up, just on the lower chest and lie back on
the declined bench.
3. During the above movement rotate your
wrists forward, so that the palms of your hands are facing away from you.
4. In this starting position, using
maximum strength from your chest muscles, push the dumbells up your shoulders
level as you exhale.
5. Now, your arms must be fully extended
and locked.
6. Pause for a second in this position and
feel the contraction in your chest muscles.
7. Now, slowly lower the dumbells down
to the lower chest, while inhaling.
8. Repeat as many times as recommended.
TIPS:
Ø
If dumbells are very heavy, must
ensure a spotter person behind you(to avoid any accident).
Ø Motion, while
lowering down the dumbells should be slow as compare to upward.
Ø To make this work out more effective
for different muscles of chest, adjust different declination angles of the decline
bench.
Ø Changing the declined bench angle
helps you to hit the different muscles of chest a little differently with every
single degree change.
Ø This exercise can also be performed with
barbell and exercise bands.
Ø Don't try to increase the pace which
may lead to bounce the dumbells on your chest.
Ø Make a full control on the dumbells
during the whole exercise.
Ø Pace, while doing the exercise must
be slow or medium.
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