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Bench Press, Dumbbell, Declined |
Type: Chest |
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The declined dumbbell bench press targets the lower part of the chest muscle and also parts of the back & the triceps. It's performed in a very similar way to the declined barbell chest press but using dumbbells for an additional challenge.
Using dumbbells works the additional smaller fixator muscles that help to balance the body whilst the main muscle is working.
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Lower Chest
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Back
Triceps
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Bench Press, Dumbbell, Declined Steps:
Position an adjustable bench to an approximate 30 deg decline from flat.
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Sit at the end of the bench, dumbbells in each hand by your sides.
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Secure your feet in the foot supports & the lie back on to the bench.
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Curl the dumbbells up from your sides to chest height. If you are using a heavy weight you may need a spotter to assist you.
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The dumbbells should be positioned either side of the chest, directly over the top of the elbows, palms facing forwards.
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Brace the abdominals to maintain a straight back, breath out and press the dumbbells up in a straight line by extending the elbows fully.
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Pause briefly, breath in and lower the dumbbells back down to the chest.
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