 |
The Declined Dumbbell Press: It's Underrated!
Declined Dumbbell Press
If you read the basics of chest exercises, you’ll understand why the declined press targets the lower pectorals (just the lower portion of the pectoralis major). Remember, although the declined dumbbell press only works a small portion of the chest, it’s still very important for that “ripped” look and, more importantly, complete chest strength! I know the exercise demonstrations may seem trivial to some of you, but it’s extremely important to maintain proper lifting form and technique. Not doing this will compromise your workout, your results and your strength. You’ll quickly reach a plateau if you continue to do the workout incorrectly. This also goes for any of the exercises! First a few rules… Rule #1: Use light weights at first! Don’t overestimate how much you can lift, especially if it’s your first time. This can obviously lead to injury. Start with light weights and work your way up to a more challenging weight. The key to getting a great workout is to make sure that the last 3 reps of any set are difficult! If you don’t challenge your muscles, you don’t build muscle! Rule #2: Find a spotter! This is especially important if you’re using heavier weights so as to avoid dropping a weight on your head, neck or chest. So here’s how it goes… • Find a declined bench or an adjustable free-standing bench as I have in my pictures (I like these – you can do a ton of exercises on them!).
• Lie down on your back. If you’re using light weights, you can carry the dumbbells with you while you lay down. If, however, the weights are pretty heavy, you may need a spotter to hand the weights to you once you’ve already positioned yourself. Most declined benches have the support pads for your feet – use them! Simply hook your feet under the pad and you’re all set. • Hold each dumbbell with your palms facing your toes (or an overhand grip) and keep them about shoulder-width apart. • Simply push the weights up until your arms have straightened. Avoid completely locking your arms out! This can obviously cause injuries. Instead, push until you reach a comfortable, balanced position straight up above your chest. • Lower the weights slowly. I can’t stress this enough. Try using a 1-count on the way up and a two-count on the way back down to your chest. On the way down, make sure your arms are kept perpendicular to the rest of your body (in other words, your elbows should always point laterally). When you reach the bottom, near the level of your chest, hold it for a 1-count.
• The complete movement should contain an "arch". What I mean is, if you're looking from the side, the dumbbells should move up in a crescent-like shape. This movement is subtle, but it will maximize your results if you do it right - get a buddy to make sure you're doing it right! • The number of reps and sets you should do is determined by your goals. If you want to build muscle, use heavier weights and do 6-8 reps (this is more of a challenge!). If you’re simply toning and maintaining your muscles, try doing about 12 reps at a slightly lower weight. In any case, make sure the last 3 reps are fairly challenging for you to complete. The slow, exaggerated movements of this and any other exercise is extremely important to make sure you’re working the right muscles, at the right intensity and using correct technique. If you’re banging out 20 reps in 15 seconds flat, you need to slow down, grab a heavier, more challenging weight and exaggerate each movement. Doing the declined dumbbell press correctly will bring the strength and definition you want - just make sure you're doing your workouts the smart way and not overtraining! Return from Declined Dumbbell Press to the Smart Strength Training Homepage
|
||||||||||
