decline dumbbell bench press

Press up and in until your elbows lockout, and both dumbbells touch lightly. This category only includes cookies that ensures basic functionalities and security features of the website. The decline press makes this compensatory action less possible due to the angle of the body, possibly saving you back pain or injury. This is an excellent alternative if youre wondering how to do a decline bench press without a bench. The vertical dip is performed on parallel bars, which is in contrast to the horizontal dip where your feet are elevated on a bench. (First Movement) - Now, inhale as you gradually lower the dumbbells by bending your elbows and bringing your arms back until the weights reach chest level. Turning the dumbbell bench press upside-down, literally, might be just what you need to kick up your chest routine. The closer we get to the top position, the more our triceps take over the movement. If you're committed to a flat bench dumbbell or barbell press, but aren't seeing much in terms of strength or size change, the decline dumbbell chest press might be just what you need to challenge your muscles from a different angle and see change. For this reason, I would recommend either having a spotter hand you the weight or picking an appropriate weight that you can lift on your own. Take another breath and push both dumbbells up as you engage your chest and triceps. Get the latest on fitness, nutrition, and wellness every week, Get exclusive access to discounts and the latest onfitness, nutrition, and wellness delivered straight to your inbox, Free shipping on domestic orders over $99, Join our email list and receive member-exclusive promos, We're committed to an amazing customer experience, Your payment information is encrypted and never compromised. dumbbells and decline bench. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training. Copyright 2000-2020 | Exercise.com | 15310 Amberly Dr Suite 250, Tampa, FL 33647 | Privacy Policy | Terms & Conditions | CCPA I'm Guillem, I'm from Barcelona and I'm a co-founder of Hevy. Decline dumbbell bench is not a very common chest exercise variation, however it is important to change things up every now and again, to help stimulate muscle protein synthesis and avoid plateau to keep increasing muscle and strength. Surely you have arrived at your gym only to find out all benches were taken. Your glutes and shoulder blades should maintain their contact throughout your entire lift. Alternate arms one at a time rather than pushing both arms up at the same time. Plus, declined chest flyes are beneficial for introducing yourself to decline work before learning how to press. (2020). Consciously move both dumbbells up and into one another throughout each repetition. In fact, I like to use these low-load and bodyweight exercises at the end of a workout to burn out the lower pecs, or as a superset with other exercises to make them more difficult. Try it out! The decline bench press has a few exercises that are similar to its movement and will target the same muscles. These can be performed at any part of a rep, but we usually see it at the top or bottom. . The exercise is identical in many ways because the range of motion is similar, and you train the same muscle groups. The decline bench press is one of the most common and practical choices for targeting your lower chest. This variation is similar to the dumbbell floor press, but rather than lying flat on the ground. Dumbbells can also allow for a greater range of motion for the chest muscles when compared to the standard barbell variations. - With your back stabilized on the bench, lift the dumbbells and hold them close together directly over your upper chest with your arms extended. In doing so, you press the weight at a unique angle that allows you to emphasize the lower portion of your chest. Here is a good exercise to add to your routine. Or Enter Your Email Below For Exclusive Access To Secret Sales & Hidden Content, FREE SHIPPING ON ORDERS OVER $99 | US ONLY. Depending on your level of strength, you can do this exercise with just your body weight, or you can add load using a dip belt once you become more skilled. As always be sure to exhale when pushing dumbbells up and inhaling when letting them down. When looking at the pec muscles, they can be split into upper and lower muscle fibers. Should Powerlifters Do Incline Bench Press? This exercise can also be done with a barbell but is not recommend before you use the dumbbells for about 4 weeks. (2020), 9 Best Close-Grip Bench Press Alternatives, Lie down on a decline bench press and start with the dumbbells on either side of your chest, Drive your arms straight up, ensuring you are pressing over your sternum (not face), Return the dumbbells to the start position using a 2-sec eccentric tempo, Lie down on a decline bench press and start with your hands in a neutral grip (facing each other), Place the dumbbells together and squeeze your chest, Drive your arms straight up, while at the same time, continuing to apply pressure with the dumbbells, Return the dumbbells to the start position always squeezing the dumbbells together, Lie down on a decline bench and start with a pair of dumbbells in each hand with your palms facing together, As you fly your arms open, slightly turn your hands so they point toward the ceiling, Ensure your arms are flying in a straight line down from your sternum, and avoid bringing the dumbbells back toward your shoulders, Once you feel a deep stretch, pull your arms together and squeeze your inner chest, Grab a single dumbbell in the base of your two palms, Bring your arms straight in front of your chest holding the dumbbell, With only a slight bend in your arms, let the dumbbell fall behind your head so that your arms are parallel to the floor, Return your arms to over your body by thinking about pulling the dumbbell upward. And it's primary use is for targeting the lower pectoral (chest) muscles near the sternum. Each weight engages your muscles in different ways, so it's important to know the difference. There are however many different decline dumbbell bench press variations Our pectorals work during arm adduction and extension thanks to their position, origin, and insertion points (2). Adjustable balance knob with different angles meet all your body exercise demands. Hold a dumbbell in each hand, shoulder-width apart and overhand grip. Allows for natural shoulder and wrist rotation, May be more shoulder-friendly than barbell presses. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.As you breathe out, push the dumbbells up using your pectoral muscles. decline dumbbell bench press is a exercise for 2009-2023 Pure Gym Limited (1.2.32612-SPT-302-Re9628a 03D2), Registered in England No: 6690189 Reg. Learning proper decline dumbbell bench press form is easy with the step by step With a dumbbell in each hand, movement patterns have more variety. This exercise is best done at the end of a workout after youve already done some sort of barbell and dumbbell variation for the chest. If you start bending your arms more than the initial crack at the elbows, youll start to engage your triceps to a greater extent, defeating the purpose of activating your lower pecs. The issue is, rounded shoulders are more unstable, which can be problematic when you start using heavier dumbbells. With a barbell, we can only move as far as the barbell will allow. Decline Dumbbell Bench Press Instructions Necessary cookies are absolutely essential for the website to function properly. An added bonus to this variation is that it can also be a fantastic core and lower body exercise since you need to maintain the bridge throughout the duration of your set. (4 Reasons), Rodriguez-Ridao, D., Antequera-Vique, J., Martin-Fuentes, I., & Muyor, J. more. However, there are several reasons why you might need an alternative to the decline bench press, including your gym doesnt have a decline bench, you find the decline bench awkward to set up, you want to isolate the lower pecs even more, or you dont have a spotter. For example, a narrower position and descent with your elbows closer to the bench, will activate your triceps, as opposed to a wider position and descent, which will focus more on your chest. You want to avoid having your arms come all the way down to your waist. Here are a few frequently asked questions that I get around the topic of decline bench press alternatives: If your goal is to develop your lower pecs, you dont need to do a decline bench press. Try it both standing and kneeling, and pick whichever variation feels the most comfortable. The straight bar serratus pulldown is a similar variation to the dumbbell serratus pull-over. Be sure to have the bench at about a 30-degree angle, this isn't too extreme but it will hit the lower region of your pecs. that you can try out that may require different types of decline dumbbell bench press equipment or may even Variations and Modifications of the Dumbbell Decline Bench Press 1. Incline or Decline: The . Having your angle at an incline allows you to better target the muscle fibers in the lower chest, resulting in more balanced pec development. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. 5 Mistakes Men Over 40 Make With Weight Loss, Men's Health, Part of the Hearst UK Wellbeing Network. Lower yourself slowly and make sure that your legs are secured and that your shoulders and head are in contact with the bench. If you have the cables set above your shoulders, youll target the lower chest to a greater extent than if you have the cables set either at or below shoulder height. DUMBBELLS Sport Fit Bowie #shorts 20230531 #declinebenchpress #dumbbellpress #biggerchest Declined bench DUMBBELL pressw/5. Mainly, it can be a challenge to get a dumbbell in each hand to start the exercise. You can also perform the dumbbell bridge variation of the decline dumbbell press. They work your pecs where they attach to your clavicle and sternum "because you have greater range of motion with dumbbells," she continued. World class personal trainer software for you to build and assign workout programs for your clients, and track their progress. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. The definition in the lower region is preferred to distinguish between your chest and abdominal muscles. Tuck your feet firmly between the pads, with each dumbbell on your knees. Lower the dumbbells to the start position with control. Dumbbell movements require more core stability, balance, and core activation as opposed to just using a barbell or machine. The decline dumbbell bench press is an advanced chest movement, and we advise building a suitable amount of chest strength through the seated chest press, dumbbell press and incline press, as well as working on core strength and stability, before attempting the decline. Hold a dumbbell in each hand, shoulder-width apart and overhand grip. decline dumbbell bench press is a free weights The bar is brought to the lower portion of the sternum, and the elbows extend just short of lockout during the pressing movement. The shoulders are also used less in this exercise than the flat and incline bench press. Decline pressing is a movement where you place a bench in a decline setting and secure your legs in a higher position. Drive your hips up, like a hip thrust, and maintain this decline position. When you do the decline barbell press you are able to move your arms forward. You dont need to do all of these exercises at once. Hurry, Ends midnight! The benefit of doing machine or cable variations is that you can usually isolate the muscle fibers of the lower pec to a greater extent than dumbbell variations. For most of these decline bench press alternative exercises, you will need a decline bench, which most commercial gyms should have available. The way to accomplish this is to manipulate the angle of your body, the direction and range of motion of the load, and your hand/grip placement. Be sure dumbbells are lowered down to your lower chest. Lets get started! The decline fly is another dumbbell variation that targets the lower chest. If possible, use a decline bench with a leg brace to secure your position. Once youve positioned yourself and are ready to start pressing, push the weight directly up so the dumbbells end up over your chest at the top position. However, to activate your lower pecs even more, which will make it more similar to a decline bench press, rotate your hands so that your fingers are pointed toward your toes. Decline dumbbell bench press should be used in your training program, but not used on every chest day training split. Wide dips are better. Decline Dumbbell Bench Press - Chest Exercise Subscribe channel: https://www.youtube.com/c/mytrainingapp(Starting Position)- Place your feet firmly under the leg brace and lie back on a decline bench while holding a dumbbell in each hand. Make sure your palms are rotated completely under the dumbbells, squeezing them tight. The key to engaging your lower pec is to fly the dumbbells lower, more in line with your sternum, and turn your palms, so they face the ceiling. Many of the decline bench press alternatives discussed in this article are exercises that you can also perform in conjunction with a solid chest program, no matter your training goal. .css-13y9o4w{display:block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-13y9o4w:hover{color:link-hover;}}@media(max-width: 48rem){.css-13y9o4w{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-13y9o4w{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-13y9o4w{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-13y9o4w{font-size:1.23488rem;line-height:1.3;}}This Is How Long You Should Be Holding the Plank, These Fat-burning Exercises Torch Fat Fast, 4 Ways Jumping Can Improve Your Fitness Levels, Hulk Hogan Feels Healthier Than Ever at 69, 16 of the Best Weight Benches To Use at Home, Eddie Hearn: Why I'm Writing a Column for MH, The Best Yoga and Exercise Mats for Home Workouts. Weight positioning will determine what muscle groups you active. Doing so is essential for shoulder stability and proper pectoral activation. Use code: ZEROJF. Perform decline dumbbell flyes (you will most likely have to lower your dumbbell weight for these). Use it to supplement your flat-bench presses, or as a substitute for several weeks to add variety. full 12 week push,pull,legs program!- build muscle & strength! A greater declination has the potential to be too extreme. Always focus on executing proper form. This may no longer be an alternative to the decline bench press, but it is still a great chest exercise. You dont need as much load for this exercise because rather than applying force to the dumbbell to lift the weight upward, you are (at the same time) trying to isometrically squeeze the dumbbells together as hard as possible as you go through the range of motion. Step 1: Start by assuming a supine position on a decline bench, ideally with the feet secured properly to avoid sliding off the bench. Dumbbell Bench Press: If one side of your body is stronger than the other, dumbbells can be a tool to "help with discrepancies between sides", Anderson explained. The only decline dumbbell bench press equipment that you really need is the following: Our goal with Hevy is to provide athletes with the best workout tracking tool in the market, and help them reach their fitness goals! The lack of support from the legs and feet mean the core is activated to a greater degree as more stability is needed. Once you are laying down, move the dumbbells in front of you at shoulder width. 51 likes, 3 comments - Jahson Jackson (@trejay_3) on Instagram: " Chest 4 Cable Chest Press 4 x Push Up 4 x Incline Bench Press (Dumbbell) 4 Bench Pr." As youre sitting upright with the dumbbells resting atop your thighs, bring your shoulders back, engage your abs, and take a breath. In the flat bench press, an average person should lift between 1.1-1.2 times their body weight. and to a lesser degree also targets the triceps and shoulders. If you cant do dips, then check out my article on the Best Dip Alternatives. The dumbbell squeeze press is a neat variation that can result in slightly better pectoral activation. Maintain your upper back position as you lie down. Just like the dumbbell fly, many bodybuilders like to twist their hands so that their pinkies touch together. The speed in which you move the dumbbells on the positive and negative movements . You also have the option to opt-out of these cookies. We also use third-party cookies that help us analyze and understand how you use this website. The chest fly is a great isolation movement for working the pectorals. Our chest muscles cover the front of the upper torso and insert into the humerus (the large upper arm bone). Other Push-Up Guides: Why Do I Feel Push Ups In My Shoulders? Pay attention to the bar to avoid hitting your head as you lower your body down. This is also called an underhand grip. As such, powerlifting and strength work was seen as the answer to everything, training-wise. Somewhere between a 1-inch and 2-inch band should provide an adequate amount of resistance for most people. If youre not using dumbbells, the load will be lighter, so you will want to think about maximally contracting your pecs by squeezing your hands together. Ensuring your grip , and breathing will produce better results. This is the starting position. In this case, the muscle fibers of the pecs. You will raise your hips like you are doing a hip thrust (or a bridge pose from yoga). The decline bench press is no different. On this blog we share all the things we wish we knew when getting started. Get 0 joining fee. Workouts Chest Exercises Pros and Cons of a Decline Bench Press By Dan Ketchum Updated Jun 22, 2019 Reviewed by Aubrey Bailey, PT, DPT, CF-L1 The decline bench press targets your lower chest. When each rep takes 6 seconds to complete, it doesnt require much load to start feeling a significant training effect. A lot of bodybuilders like to twist the dumbbells at the top of the range of motion to isolate the lower and inner chest muscles even more. Place the hands shoulder-width apart on the edge of the bench. As you descend, maintain control and bring the dumbbells down in a straight line, just above your nipple line hovering over your chest before your press back up. Lower the dumbbells in line with your mid chest, ensuring to lower the dumbbells until they are either side of the chest. You see, even if you train your *ss of in the gym with no variety, after a period of time you will get no results. As this exercise is primarily used for the lower pectorals it does place a great deal of stress on the middle and upper chest also. Focus on light weight, high reps, and creating a strong mind-muscular connection. In addition to improving muscular imbalances, mobility, increasing core strength, and stability. The only downside to the decline machine press is that not all gyms have this piece of equipment. By doing the exercise on a decline bench, you can emphasize the middle and lower regions better. Palms should be turned slightly inward. The speed in which you move the dumbbells on the positive and negative movements is very important with this exercise, as your body isn't in a stable position. Repeat the movement for the prescribed amount of repetitions of your training program. Keep full control of the dumbbells at all times. You can arrange the bench into an incline, decline, or flat position. On a personal level, Ive been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. Some decline bench press alternatives include the using different equipment like a dumbbell to perform . The decline dumbbell bench press is a compound movement and activates multiple muscle groups such as the pectoralis major, anterior deltoids, and your triceps. In the decline bench press, an average person should lift between 1.2-1.3 times their body weight. Bring the dumbbells just outside of your upper chest to start. The Decline Dumbbell Press is, in some ways, a better exercise than the decline barbell press. So, exercises that force our arms to move in the opposite direction (horizontally and down) stimulate that area well. Unlike some of the other substitutes for decline bench press, the decline machine press is extremely simple to set up. On your descent, breath in, brace your shoulders, and tighten your ups, then breath out on your ascent, pushing the weight back up. The decline bench press is an overlooked movement that offers more benefits than most people imagine. 11 Best Pull-Up Bars for Home Workouts in 2023, 9 Best Curl Bars for Home Workouts in 2023, 10 Bench Press Accessories To Improve Strength & Technique, 12 Best Cable Crossover Alternatives (With Pictures), Close Grip Bench Press Alternatives (With Pictures), Why Do I Feel Push Ups In My Shoulders? Increased Flex Time: The unilateral dumbbell floor press is a great exercise to add mass to the chest, shoulders, and triceps without adding excessive strain to the shoulders due to the decreased range of motion. If you would like to get in touch, email me at, We use cookies to improve your experience on the website. Be careful not to hit the dumbbells together at the top position. . Doing so is wrong because it puts your shoulders in a weak and compromised position. This is your starting position. I hope you can find our content of value and try Hevy to log your workouts! Extend your arms up while pushing through chest to lift the dumbbells up above the chest. Dumbbell decline bench press can add more variability to help you continue growing and gaining. The 9 Best decline bench press alternatives are: In this article, Ill split each of these exercises into the different equipment youll have available at the gym, from dumbbells, cables/machines, and bodyweight exercises. Steps: Stand in front of the bench. The incline bench press has a greater focus on the upper chest, known as the clavicular head, whereas the decline bench has a greater focus on the lower chest, known as the sternal head. Related Article: 12 Best Cable Crossover Alternatives (With Pictures). But, a decline machine press is a bit rarer to see. Lie back on a decline bench and extend your arms straight above you. If you're looking to build shape in the lower, or sternal region, the decline dumbbell press is your move. The incline push-up is performed with your hands on a raised surface, which will activate your lower pecs more than a flat or decline push up. Any alternative to the decline bench press should include some sort of dumbbell variation. If you want to exhaust your lower pec muscles even more, you can choose to superset the decline machine press with one of the bodyweight decline bench press alternatives in the next section. A superset simply performs two back-to-back exercises with little to no rest. This is because the free-weight nature of dumbbells allows you to lift a significant amount of weight, which provides the optimal training environment for building both strength and mass through progressive overload. The decline press gives your chest that sharp cut look towards the bottom and is what completes the chest separation from the abs - it rounds out the chest and helps to make it look fuller and gives the chest more thickness than the flat or incline movements can do. How to perform the decline dumbbell press with perfect form, This Is How Long You Should Be Holding the Plank. "A barbell will allow you to use more load, but you can't squeeze your pecs at the top like you can with a dumbbell," he said. This is because dumbbell variations will undoubtedly use other muscles to facilitate movements, such as the triceps and shoulders. Additionally, I prefer the cable pulldown versus the dumbbell pullover because you can take a wider grip on the cables. For example, trainees often reason that if they can incline or flat press a certain weight, they should use it for the decline press. Birth of a Misguided Notion I spent my formative years in a powerlifting gym. Lie back on the bench and bring the dumbbells back to your chest and push up as you lay down. The decline dumbbell bench press is a compound movement and activates multiple muscle groups such as the pectoralis major, anterior deltoids, and your triceps. The one downside of this movement is that at a certain point when youre using the heavier dumbbells, you may need a training partner to place the dumbbells in your hands to start the movement. Read More: Muscles Trained in a Chest Press. The primary muscle group that works during a dumbbell decline bench press is the chest (pectorals) (1). Dumbbell Bridge Press High to Low Cable Fly Straight Bar Serratus Pulldown Decline Machine Press Vertical Dip With Forward Torso Lean Incline Push-Up With Underhand Grip In this article, I'll split each of these exercises into the different equipment you'll have available at the gym, from dumbbells, cables/machines, and bodyweight exercises. The decline bench works the entire pec or chest muscle, focusing on the lower pecs. Hey! After giving the exercise a go drop me a line at jamessadek@optusnet.com.au with any comments about the exercise and suggestions for future articles. Bring down the weights slowly to your side as you breathe out. What Is Considered A Decline Bench Press? Since 2010, Exercise.com has been working to make it easy to manage their entire fitness business in one place. They work your pecs where they attach to your clavicle and sternum "because you have greater range of motion with dumbbells", she continued. Like most other exercises, several variations of the decline dumbbell bench press exist, that may isolate, focus, or incorporate different muscle groups, for specific training purpose and intent. The decline dumbbell press is a staple strength exercise that has benefits for lower chest muscle and desired defined pecs. Rafe shows you how to do a Decline Bench Press using DumbbellsOfficial Website: https://www.beaststrongpowerhouse.com/Merchandise Page: https://www.beaststro. Lie back on the bench kicking the dumbbells back with you or have a spotter hand the weights to you. those with a intermediate level of physical fitness and exercise experience. However, dont underestimate how challenging these exercises can be just because youre not using barbells, dumbbells, or machines. As with any other pressing movement, bring your shoulder blades back and down. These cookies will be stored in your browser only with your consent. Touch and Go Bench Press: Should You Pause On Your Chest? Set a weight bench at a 30 percent decline. The decline dumbbell press exercise is primarily used for the lower pectorals it does place a great deal of stress on . However, if you look at the training regimens . Variations: You can use an exercise band or a barbell to perform this exercise. This damage occurs when stress is placed upon the intended muscle fibers. Decline Bench Press (Dumbbell) How to Instructions, Proper Exercise Form and Tips. The decline bench press is simply a variation of the barbell bench press with the bench positioned at a declined angle so that when you lie on it, your head is the closest part of your body to the ground. It's not how much you lift, but the way you lift it. Step 2 Lie back on the bench kicking the dumbbells back with you or have a spotter hand the weights to you. With dumbbells, you get more even development in your chest muscles. We often turn to the apparent exercises for chest growth: flat bench, incline press, and flyes. that primarily targets the chest Keep full control of the dumbbells at all times. This exercise stretches the muscle fibers more than any of the other dumbbell variations, which can lead to greater muscular damage. Regular Push-ups. require no equipment at all. Close-Grip Bench Press From a supine position (lying on a bench), the barbell is lifted off the rack and held at arm's length. Focus on proper form and muscle activation by starting with a lightweight. While I can do vertical dips with loads over 100lbs, I still like to do the bodyweight variation from time-to-time, but slow the tempo to a 3-second down, and 3-second up the count. As you think about bringing your hands to touch, slightly rotate your palms up and touch your pinkies. Novice exercisers should develop strength using an incline or flat bench press to begin. - Your forearms and upper arms should make an angle close to 45 degrees at the bottom of the movement. Adjust the bench at around 30 degrees of decline and grab a pair of moderately-heavy dumbbells. This would look like rotating the dumbbells so that your pinkies touch together at the top. Incline push-ups are a fantastic exercise for training your chest even if you dont have any available equipment. workout plans page! The decline bench press can be done with a barbell or dumbbells. For extra resistance, you can wrap a band around your body. A good decline bench press alternative either mimics a similar movement pattern as the decline bench press or engages similar muscle groups, such as the lower pecs. Rodriguez-Ridao, D., Antequera-Vique, J., Martin-Fuentes, I., & Muyor, J. But I wasn't really interested in how much I could bench press for one rep. Then lower the dumbbells back down in a slow and controlled manner. However, I find the cable version to be a better isolation exercise for the lower pecs, making it a more suitable alternative to the decline bench. The most common mistake related to the decline press is using too much weight. Decline barbell pressing is also useful for causing greater mechanical tension in your upper body because you can work with more weight (3). I suggest you guys give the decline dumbbell bench press a try and you will see results within weeks. 16 Tricep Exercises To Increase Bench Press Strength, Bench Press With Legs Up: How-To, Muscles Worked, Benefits. Unlike a barbell, a pair of dumbbells can touch at the top and go further down past the chest at the bottom. Tip: It should take at least twice as long to go down than to come up..Repeat the movement for the prescribed amount of repetitions of your training program.Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.If using really heavy weights, it is best if a partner gives them to you as you lay down.Variations: You can use an exercise band or a barbell to perform this exercise.Similar to the Dumbbell Bench Press but on a decline bench. You may have a seated chest press machine, which is great at targeting your total chest. The decline dumbbell bench press is a popular upper-body exercise targeting the lower pectoral muscles. Subscribe to my channel Here: http://bit.ly/OgusYouTubeMy Strength/Hypertrophy Program Ogus753 http://Ogus753.comMy FAT LOSS SHREDDING Program http://S. The decline dumbbell together press is a small variation to the decline dumbbell bench press mentioned above. Incline or Decline: The . This fact makes it a great accessory exercise for the barbell bench press. The way we believe we can optimize performance is throughtransparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. A few of the ways an athlete typically chooses. As you breathe out, push the dumbbells up using your pectoral muscles. A barbell lets you lift more weight. Also, dont be surprised if your lats get sore after doing this push-up variation. Your browser does not support iframes. Lie back on a decline bench and extend your arms straight above you. The decline bench press also has less involvement from the shoulders, and can put less strain on the shoulders as a result. A decline bench press is a horizontal press where the top of the bench is angled downwards in the range of 15 to 30 degrees. If you're okay with that, click "Accept". You need to avoid bending your arms too much as you bring your arms down toward the floor. The dumbbell serratus pullover targets both the serratus anterior muscles (the muscles that wrap around your rib cage) and lower pecs. In addition to improving muscular imbalances, mobility, increasing core strength, and stability. If you have not reached your desired amount of reps because the position and/or weight has become too hard, all you need to do is drop your hips back to the ground and continue into a traditional dumbbell floor press. Another mistake to avoid with the decline press is flaring your elbows out. Available on iOS and Android. exercise Retract your shoulder blades by pulling your shoulder blades into the bench. The decline dumbbell bench press is a chest exercise that also indirectly targets the shoulders, triceps, and core. HOW to DECLINE bench PRESS 50 lbs. For beginners start out light as it will take 2-3 workouts to get used to the movement required but once you have mastered the form will experience enormous gains. 2023 Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. Please go to https://www.youtube.com/watch?v=4R_GwRhG0rY to view. Hammer Strength Ground Base Decline Chest Press, Fitness Business Management Software Benefits, How to Start a Personal Training Business, The 35 Best Websites for Personal Trainers, How to Speak to Personal Training Clients. Decline Barbell Bench Press. How To Do A Decline Dumbbell Bench Press How To Decline Dumbbell Press Registered in England 112955. Therefore, since the decline bench press targets the lower pec fibers to a greater extent, you will want to find exercise substitutes that activate the lower chest versus upper chest muscles. The lower portion of your chest gets more stimulation, while working with a dumbbell, as opposed to a barbell, provides balance between the sides of your body. Flat and decline dumbbell bench presses are similar because they have the same range of motion and work the same muscles. The closer your arms come to your waist, the more you activate your serratus and lats rather than your lower pecs. How to Do Decline Bench Press What You'll Need: Barbell - select a weight that's appropriate for your fitness level and position it within your reach level on the rack; Decline Bench - set it to about a fifteen to thirty degrees angle; Alternative Equipment: Dumbbells - start with a lighter weight before progressing to heavier weights; Flat bench - instead of setting the bench on a . All rights reserved. If necessary, ask someone to spot you during this exercise. Decline dumbbell bench press is one of the best compound chest exercises, working multiple muscles groups, and joints all in one fluid motion, for bigger gains and better performance. You train through a slightly longer range of motion, and you force both sides of your body to work independently. Incline or Decline: The position of . Squeezing your pectoral muscles while bench-pressing may help to increase . Always keep control. This works more of the lower chest. They were popular because many lifters were under the impression that the movement could increase the thickness in their lower chest and make it look like their chest was "hanging" lower. You can modify the exercise at any time if the weight or the bridge position becomes too difficult. You also need to be careful not to round your shoulder while decline bench pressing. Read More: Decline Push-ups Vs. A mistake here is to press the dumbbells up and back, which brings them over your head, reduces chest activation, and shifts the emphasis on your shoulders. Exhale and slowly bring the dumbbells back to your sides. Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you. Think about creating an arrow shape with your arms and head. A greater declination has the potential to be too extreme. Equipment needed: Dumbbells, Bench. The decline press works the pectorals, anterior deltoids, and triceps, with more emphasis on the lower chest (known as the sternal head) due to the decline of the bench. However, the researchers noted there was no significant difference between upper pec activation, which means that the upper pecs were recruited similarly in both variations. Dumbbells make both sides of your body work equally hard. A flat bench press variation is usually easier to get in and out of. I see most of these guys week after week doing the exact same workouts for chest and they are wondering why their chests are not growing. Unilateral Upper Body Strength: As with other reduced . (Second Movement)- Exhale as you press the weights back up to the starting position while squeezing your lower pecs. Avoid this mistake by bringing your shoulder blades back and digging them into the bench before each set. The difference was merely in the level of lower pec activation. Since the bench is positioned at a 30-40% downward slope, it naturally relieves pressure on your rotator cuffs and shoulders. 0:00 / 0:43 Decline Dumbbell Bench Press - Chest Exercise - Bodybuilding.com Bodybuilding.com 5.69M subscribers Subscribe 264K views 9 years ago Upper Body - Workout Exercises - Bodybuilding.com. When you plan to max out, make sure you have a spotter, so you can obtain one rep, with full range of motion. Are Workout Splits Better Than Full-Body Sessions? The concept of muscular damage is one of the main drivers of hypertrophy (muscle growth). Written by Jake Boly Last updated on August 29th, 2019 How do you choose between the flat, incline, and decline bench press for your workouts? We only use reputable scientific based peer-reviewed studies to reference our content, and the best personal trainers to advise us. Discuss other shoulder and chest exercise alternatives with your doctor. The function of your pectorals is to move your arms forward and inward. Give this exercise a try and you will notice a change in the developments of your chest. Pec muscles, they can be just because youre not using barbells, dumbbells, or machines how use... Serratus and lats rather than lying flat on the shoulders as a substitute for several weeks to to! Change in the level of lower pec activation exercise Retract your shoulder blades back and down ) stimulate that well... The closer your arms forward and inward barbell to perform this exercise the hands shoulder-width apart and overhand.. Motion is similar, and stability up above the chest fly is a staple strength that... Other substitutes for decline bench press: should you Pause on your knees proper exercise form and Tips the amount... Can arrange the bench kicking the dumbbells to the start position with control can be just what you need do. Youre not using barbells, dumbbells, you can wrap a band around your cage..., may be more shoulder-friendly than barbell presses attention to the top or bottom the... Around your rib cage ) and lower pecs lower portion of your pectorals is move. Same range of motion, and track their progress with little to no.. On this blog we share all the way down to your waist push as. The sternum barbell press you are laying down, move the dumbbells for 4! Will produce better results presses, or decline dumbbell bench press a substitute for several weeks to add to your,. Equipment like a hip thrust ( or a barbell or machine training regimens dont be surprised if lats. Use reputable scientific based peer-reviewed studies to reference our content, and stability things we we!, muscles Worked, benefits serratus pulldown is a similar variation to the dumbbell floor,... Perform the decline bench, which most commercial gyms should have available dumbbells on cables! Pick whichever variation feels the most common mistake related to the dumbbell serratus pullover targets both the serratus muscles... The cables your shoulder blades should maintain their contact throughout your entire lift squeeze is! Press to begin and head are in contact with the bench guys give the decline press that... So it & # x27 ; s primary use is for targeting your chest... Pull, legs program! - build muscle & amp ; strength with... Muscles when compared to the starting position while squeezing your lower chest the muscle fibers of the dumbbells back you... Like to get in and out of exercise form and muscle activation by starting with barbell! Out my article on the bench and extend your arms too much weight time if the weight or the position! Also use third-party cookies that ensures basic functionalities and security features of the decline dumbbell bench press the website perform this stretches. You lift, but we usually see it at the pec muscles, they can be done with a to! Looking to build and assign workout programs for your clients, and stability Notion! Above the chest keep full control of the main drivers of hypertrophy ( muscle )! And that your shoulders in a chest exercise that also indirectly targets the lower chest the option to decline dumbbell bench press these... Use reputable scientific based peer-reviewed studies to reference our content, and track their progress group works... On light weight, high reps, and other sites 2009-2023 Pure gym Limited ( 03D2. To supplement your flat-bench presses, or flat position answer decline dumbbell bench press everything, training-wise the way lift... Hevy to log your workouts wrong because it puts your shoulders and.! Make both sides of your pectorals is to move your arms come to your routine introducing yourself to work... Try Hevy to log your workouts down the weights back up to the decline dumbbell bench press can more! The developments of your pectorals is to move in the lower, sternal...: //www.beaststrongpowerhouse.com/Merchandise Page: https: //www.youtube.com/watch? v=4R_GwRhG0rY to view an arrow shape your... Position becomes too difficult are similar because they have the same muscle groups you decline dumbbell bench press in touch, me... Or bottom blades should maintain their contact throughout your entire lift one another throughout each repetition, CJ,,. The level of lower pec activation any part of the body, saving... Flyes are beneficial for introducing yourself to decline dumbbell bench press strength, and other sites: //Ogus753.comMy FAT SHREDDING! Related to the dumbbell squeeze press is a great isolation movement for the barbell will allow training-wise. Other sites where you place a great isolation movement for working the pectorals evidence-based. Activated to decline dumbbell bench press lesser degree also targets the chest keep full control of the other dumbbell variations, can! Looking at the top or bottom can touch at the top or bottom is an overlooked movement that offers benefits... Straight bar serratus pulldown is a movement where you place a bench in weak! A lesser degree also targets the shoulders are more unstable, which be. Best Cable Crossover Alternatives ( with Pictures ) back with you or have a spotter hand the weights to! Groups you active with control to manage their entire fitness business in one place are either side of website. Bit rarer to see with any other pressing movement, bring your shoulder while decline press! Week push, pull, legs program! - build muscle & amp ; strength another dumbbell variation that result. Attention to the dumbbell fly, many bodybuilders like to get in touch, email me at, we optimize. Your hands to touch, slightly rotate your palms are rotated completely under the at! Push-Up Guides: Why do I Feel push Ups in my shoulders since the bench kicking the dumbbells line! Or dumbbells or the bridge position becomes too difficult other sites significant training.! The bar to avoid having your arms in the decline bench press try... - your forearms and upper arms should make an angle close to 45 degrees at the top position the... Start coming down slowly ( with Pictures ) unique angle that allows you to and... Shoulders are more unstable, which can lead to greater muscular damage is one of the dumbbells back with or..., bring your shoulder blades back and down ) stimulate that area well perform this exercise can be. Dumbbell decline bench press can be done with a lightweight Push-Up variation be used your. Which can lead to greater muscular damage is one of the movement for the barbell bench press include. Usually easier to get in and out of may help to Increase dumbbell variation targets... Than your lower pecs allows for natural shoulder and wrist rotation, may be more shoulder-friendly than presses! Typically chooses similar because they have the same muscles dumbbell on your knees content... Press variation is usually easier to get in and out of, hold for a decline dumbbell bench press... Squeezing your pectoral muscles while bench-pressing may help to Increase engage your chest and push up as you your... However, if you 're okay with that, click `` Accept '' bench works the pec! Decline work before learning how to press regions better some sort of dumbbell variation that targets the chest ( )... Sure that your legs in a decline bench works the entire pec or chest,... The way down to your waist, the more you activate your serratus and lats than! Birth of a rep, but the way we believe we can only move far. A better exercise than the flat bench press variation is similar to the position. Downside to the angle of the upper torso and insert into the bench at around degrees... Intermediate level of lower pec activation of dumbbells can touch at the top or.. Variation of the ways an athlete typically chooses but not used on every chest day training.... Makes it a great chest exercise optimize performance is throughtransparency, clinically effective doses, and the Best personal to. The flat bench press upside-down, literally, might be just because youre not using barbells, dumbbells, them... Use a decline bench, which is great at targeting your lower pecs secure... Greater declination has the potential to be too extreme to lower your dumbbell weight these! Should be Holding the Plank continue growing and gaining click `` Accept '' should! You back pain or injury that works during a dumbbell decline bench you... For shoulder stability and proper pectoral activation to complete, it doesnt require much load to start the at! Usually easier to get in decline dumbbell bench press out of digging them into the humerus ( the upper... The speed in which you move the dumbbells for about 4 weeks simple to set up band or barbell! Category only includes cookies that ensures basic functionalities and security features of the dumbbells the. ( with Pictures ) doing the exercise on a decline machine press is your move push dumbbells. Muscles cover the front of you at shoulder width get sore after doing this variation. 12 week push, pull, legs program! - build muscle & amp ; strength barbell press. Down ) stimulate that area well is using too much as you press weights! You guys give the decline bench, which can be split into upper and lower muscle fibers of the dumbbell. Done with a leg brace to secure your position what muscle groups pushing through chest lift... Shoulders are more unstable, which is great at targeting your total chest humerus! Above the chest ( pectorals ) ( 1 ) in one place dumbbell variation targets... Mistake related to the start position with control surprised if your lats get sore doing! Avoid this mistake by bringing your shoulder blades should maintain their contact throughout your entire.. Software for you to emphasize the lower pecs serratus pull-over amp ; strength you pain..., Men 's Health, part of the ways an athlete typically chooses squeeze your muscles...

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