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Other articles in this series looked at a number of exercises, mainly from the
perspective of developing a comprehensive muscle building program. Sometimes we
take things for granted, especially when it comes to performing the basic
exercises that constitute the core of most bodybuilders' training regimes.
It is useful, therefore, to describe in detail the processes involved in
actually doing these exercises. This will help beginners to start out using the
correct techniques before moving on to potentially more dangerous heavy
weights. If it also helps more experienced lifters to redress some of the
little faults that have almost imperceptibly crept in over the years, all the
better.
In this article we'll take a close look at the decline dumbbell bench press.
MUSCLES TARGETED: pectoralis major, anterior deltoids
STARTING POSITION
Sitting at the high end of a decline bench, make sure that ankles and feet are
secured under the pads.
Grasp two dumbbells using an overhand grip.
Set the dumbbells in an upright position on your knees.
Lie on the decline bench whilst simultaneously bringing the dumbbells to the
side of your chest on either side.
Raise the dumbbells to arm's length with the palms facing forward. Do not lock
out the elbows.
This starting position sees the dumbbells touching each other, directly above
the chest.
EXERCISE TECHNIQUE
Slowly bend the arms to lower the dumbbells to a postion on either side of the
chest. You should achieve a maximum stretch at this point.
Raise the dumbbells slowly to the starting position.
Repeat this movement until you complete the intended number of reps.
OTHER EXERCISES WORTH CONSIDERING
The Decline Barbell Bench Press places a similar emphasis on the lower part of
the pectoralis major and the anterior deltoids. Other useful chest exercises
have a slightly different emphasis and these include Push-Ups (mid chest), Flat
Dumbbell Bench Press (mid chest), Flat Barbell Bench Press (mid chest),Flat
Dumbbell Flys (mid chest), Incline Dumbbell Bench Press (upper chest), Incline
Barbell Bench Press (upper chest), Incline Dumbbell Flys (upper chest) and
Cable Crossovers (lower and mid chest).
Richard
Mitchell is the creator of the bodybuildingadvisor.com website that
provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Exercises to learn more about the issues covered in this
article.
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