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Tuesday, March 18, 2014

Today's Feature Exercise Dumbbell Decline Bench Press


This is a great exercise to develop that 'Finishing Touch' to your upper body strength, and power.  Also goes a long way to create a lift of your rib cage.

Use a decline bench for this exercise. When your lie back on a decline bench, your upper body will be angled down toward the floor, with your head lower than your waist. Position the decline bench at a 30 to 45 degree angle to the floor. Grasp a dumbbell with each hand (both dumbbells should weigh the same). With your lower body anchored properly, lie back on the decline bench (you may need the assistance of a spotter to help get you into position). Extend your arms up toward the ceiling so that they are perpendicular to the floor. Your hands should be slightly closer than shoulder width apart. You can do this exercise with your palms facing each other or your can do this exercise with your palms facing forward toward the direction of your feet. In a controlled fashion, lower the dumbbells down toward your chest by bending your arms and lowering your elbows down and out to the sides. Breath in during this phase of the exercise. Keep your forearms perpendicular to the ground. As you lower the dumbbells, the width between your hands should increase. Lower the dumbbells until your wrists are slightly above your shoulders. At this point, your hands should be 1 to 3 inches outside of your shoulders and in line with your chest. Now, press the dumbbells up toward the ceiling, extending your arms and gradually bringing your hands closer together until your arms return to the starting position. Breath out during this phase of the exercise.

View a video of this exercise

This exercise is a part of many programs of the US Sports Online Strength and Conditioning System

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US Sports Strength and Conditioning

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