Decline Dumbbell Bench Press - Your Effective Exercise Guide

Decline Dumbbell Bench Press – Your Effective Exercise Guide

Decline Dumbbell Bench Press is absolutely a necessity for training and building your lower chest. Are you seeking to get optimal technique and form by building-up your pecks now? Simply take advantage of this step by step guide to enable you to start straight away.

Decline Dumbbell Bench Press Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Sternal
  • Other Muscles (Secondary) Worked: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
  • Equipment: Dumbbells and Bench
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Decline Dumbbell Bench Press Procedure

  • Get started by getting the dumbbells, if you are lifting heavy you may need a partner to hand you then dumbbells after your get on the bench.
  • Once you are position on the bench with a dumbbell in each hand ensure the dumbbells are directly over your elbows, with your arms to your side.
  • Press the dumbbells vertically and bring them together try not to make them touch.
  • Then slowly lower the dumbbells back to their starting position to complete the rep.
  • Do it again to achieved your needed repetitions for muscle fatigue and growth.

Muscles Used

Target (Agonist)

  • Pectoralis Major, Sternal


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii – Short Head


  • Pectoralis Minor
  • Serratus Anterior

Antagonist Stabilizers

  • None


Should you desire to achieve the optimal muscle development, you must adhere to these simple and easy tips. Furthermore, when you want to protect yourself against an injury, you will want to adhere to these tips.

  • Maintain Your Abs Tight. For most exercises, you should support your back bone by flexing your stomach to raise your inner pressure all around your spine.
  • Watch Your Form by Make Use Of A Mirror. You may well believe a little vain looking in a mirror while you are doing exercises, but you are not checking yourself out, you are insuring your technique is good.
  • Slow Every Repetition Down For Improved Strength Gains. When you increase the time under tension you are engaging your muscles longer and they will respond by developing strength. You can do this without raising the resistance by doing slow reps roughly 4 – 6 seconds constriction and pause then 4 – 6 seconds expanding.
  • Make Certain That You Take Recovery Days. When you still want to exercise, instead of recovery you could mix up your program with cardio. Just understand to permit your muscles to recover, healing is how your muscles grow.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will want to refrain from these very common issues to maintain solid form and continue to develop gains. Equally important, when you eliminate these issues you will prevent the odds of receiving an injury.

  • It Is Best If You Don’t Trai Solo. A partner is usually a fantastic driving force. A partner may become valuable spotter.
  • Try Not To Disregard Your Discomfort. Tender muscle tissue and an injury pain are definitely not always the same. When you come to feel serious pain any time you are working out you should stop, or you could simply mhelp make the injury worse yet.
  • Don’t Relax Your Stomach. Keeping your abs flexed to protect your back by maintaining your internal pressure.

To Avoid More Bodybuilding Mistakes Look Here.

Decline Dumbbell Bench Press Recap

You can immediately be ready to engage in decline dumbbell bench press perfectly. Right now your future level is to conduct decline dumbbell bench press as an element of a regular fitness system to develop your Pectoralis.

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