             
|
How to Perform the
|
| Decline Dumbbell Press |
This exercise also requires an adjustable weight bench. This is a must have for any home gym as it will come in handy for many other exercises, a highly recommeded investment!
Set the bench at a 45 Degree angle, unlike the incline press this time the angle is going to be 45 degrees from the flat position to the floor. The weight you are lifting will need to be a little lower than what you normally do on the Incline Dumbbell Press. (see beginner program for full details)
Changing the Seat Height
- Place one hand underneath the bench for stability
- Use the other hand to gently pull the lever towards you, this will realease the pin and allow you to move the bench up and down
If possible have a spotter.
A spotter can over see you and ensure you don't drop the weights during an decline dumbbell press. However a spotter can be annoying and not enable you to push to the limit. For those that have experienced this problem or do not want to experience this problem go to the Spotter Guidelines & Techniques Section!
Starting Position:
- As you take a seat have a quick lie back on the bench to ensure whenlay down your head will land on the bench and not the floor!
Sit up on the weight bench with the
dumbbells
resting on your knees. - Slide them up towards to your stomach and let them rest against your rib cage/abdominal area.
- Rock back towards a lying position, keeping the dumbbells against your body and at the same time slide them further up towards your shoulders
- As your shoulders hit the bench push your arms up so they are sitting at a 90 Degree position, palms facing towards your knees
- Position your back so it is straight against the machine
- Create the natural arch in the back by placing the shoulder blades against the machine
First Repetition:
Double
check your shoulders are against the seat- Squeeze your tummy and hold it tight
- Take a deep breathe in through the nose
- Blowing out as you push the weight all the way to the top – Counting 1 and 2
- Ensure the elbows do not lock (keep them soft) as you reach your full extension
- Immediately bring the weight back in counting 1, 2, 3 and 4 taking a deep breath through your nose
- Only bring the arms back to 90 Degrees and repeat the process for your required amount of repetitions
Lowering the weights
- Rest the dumbells on your shoulders, palms facing towards your face
- You will be nice and close to the ground so with your stronger/more comfortable arm lower that dumbbell toward the floor twisting your body slowly. With a controlled motion allow the weight to touch down.
- Repeat on the other side
Important things to remember through the set:
- Continue to count 1 and 2 as you lift the weight
- Breathe out through the mouth during the Pushing phase
- Keep your back straight and your tummy tight as you push the weight
- As you bring the weight back down count 1,2,3 and 4
- Breathe in through the nose as your bring the weight back in.
Next Page: Tricep
Extension
Return from Decline Dumbbell Press to Medicine Ball Push Ups
Return to Every Exercise
Go to Home Page
Return from Decline Dumbbell Press to Medicine Ball Push Ups
Return to Every Exercise
Go to Home Page
