Decline dumbbell press:.
Target exercise areas:Lower pectoralis major, pectoralis major, lower triceps
Action essentials:Basically similar to the flat dumbbell bench press, the following are the differences:
1. The angle of the supine inclined board should be controlled between 15-30 degrees. The angle is too large and difficult to control, and it will not exercise the pectoralis major muscles. The axis of the dumbbell is located at the lower part of the pectoral muscles. .
2. Pay attention to lowering the dumbbell or barbell to both sides of the lowest ribs and not to the middle of the pectoralis major muscle to avoid putting pressure on the shoulder joint.
3. The hook legs and inclined board should be safe and firm, and the triceps should not actively exert force when pushing up.
Step 1:
Lie supine on a dumbbell bench.
The waist should be slightly raised and the legs should be firm.
Step 2:
Put it down slowly, for more than 1 to 2 seconds.
Nipple position relative to the downward breast·.
Step 3:
Raise dumbbells to stretch the chest muscles.
Stick your feet and extend your back, keeping constant tension in your chest.
Exercise Tips:
The decline dumbbell bench press is done using a decline angle. The waist should be slightly raised, and the focus should be on the bottom of the pectoralis major muscle.
It is suitable for beginners to exercise. It is not recommended to use the decline bench press for fanatic and professional levels, because the chest muscles are the easiest to see results. If they are too developed, the chest will look like sagging. Fitness bars have always promoted regular exercise. Reason: Exhale when exerting force and inhale when retracting force, which helps prevent fatigue (suitable for novices). Inhale when exerting force and exhale when retracting force, which helps to exert force (suitable for madmen).
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