Exercise The Right Way - The Decline Dumbbell Bench Press

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.

---

Increase Your Training Intensity - Forced Repetitions

You can only build muscle tissue if you can generate... Read More

Know Your Muscles - The Mid-Section

Becoming familiar with the muscles that make up your body... Read More

Know Your Muscle Building Exercises - The Shoulders

Every bodybuilder and weight trainer will have his or her... Read More

Muscle On The Brain

"A six-week cycle's gonna cost ya $170, lady -- you... Read More

The Basics Of Dumbells And Dumbbell Workouts

Dumbbells are integral to a long term fitness and personal... Read More

Overcoming Fears And Unproductive Thinking

You might sometimes wonder whether your dedication and sacrifice will... Read More

The Baby Boomer Athlete

Are you a Baby Boomer? If you were born between... Read More

Why You Do Not have Killer Abs or that 6 Pack Abdominal Muscle

Ask any woman what is the most attractive part of... Read More

Exercise The Right Way - Seated Pulley Rows

Other articles in this series looked at a number of... Read More

Ace Abs Without Crunches, Cradles, Or Sit-ups!

I know what many of you are thinking reading the... Read More

The Secret Of The Perfect Program!

Another critical factor to be aware of, is the efficient... Read More

Target: Rear Delts: One Simple Movement and They?ll be on Fire!

The Bent-Over Lateral Raise is one of the most common... Read More

Debunking the Top Ab Myths

Ab training has been done to death but it's time... Read More

Lifting for the Love of It!

Over the last couple of years I have taken a... Read More

Who Else Wants To Build Muscle Fast?

I see it all the time. Guys in the gym... Read More

Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals

Lets discuss Muscle and Fitness -- The Second Key To... Read More

Exercise The Right Way - The Machine Shoulder Press

Other articles in this series looked at a number of... Read More

Exercise The Right Way - The Leg Curl

Other articles in this series looked at a number of... Read More

Personal Training: 6 Secrets of Award Winning Customer Service

Would you believe that your ability to provide quality customer... Read More

Know Your Muscles - The Shoulders And Arms

Becoming familiar with the muscles that make up your body... Read More

Four Powerful Tricks for Successful Lucid Dreaming

By definition, Lucid Dreaming means "conscious awareness during the dream... Read More

How to Build a Bigger and Better Chest

Creating a larger more powerful chest is difficult but if... Read More

Increase Your Training Intensity - Pre-Exhaustion

You can only build muscle tissue if you can generate... Read More

Exercise The Right Way - The Leg Extension

Other articles in this series looked at a number of... Read More

Exercise The Right Way - Barbell Shrugs

Other articles in this series looked at a number of... Read More

The Role Of L-Glutamine In Building Muscle

L-glutamine remains the supplement of choice for many bodybuilders. It... Read More

Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used

Before I talk about one of the most productive and... Read More

Exercise The Right Way - The Upright Row

Other articles in this series looked at a number of... Read More

The Secret to Legs with Size, Strength, and Endurance

There are countless leg workouts in magazines and books that... Read More

Get Rid of Cellulite, Once and For All!

Get Fit At Home With Ailsa : Get Rid of... Read More

Whats Your Body Type?

Yep, there are more than ones body types. I'm sure... Read More

4 Secrets to A Flat Stomach

Do you want a flat stomach? I don't know a... Read More

Weight Lifting 101

WHY WEIGHT LIFTING?What's the one thing that you can do... Read More