Dumbbell Press - Decline Reverse
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Chest Triceps Shoulders Strength Dumbbell Decline Bench Push Compound Gym
Purpose: This exercise is used to target the lower pecs muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works the chest muscles with a focus on your lower pecs. The reverse grip makes the exercise more difficult.
Lie on a decline bench and lock your feet under the restraining bar. Grasp dumbbells with a reverse (supinated) grip and push them above your chest, elbows straight. This is your starting position. Lower the dumbbells slowly to your lower chest. Do not bounce them off your chest. Inhale during this movement. Push the dumbbells back to the starting position. Exhale during this movement. Do not arch your back. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
While lying on a decline bench, grasp dumbbells, reverse grip. Push the dumbbells above your chest, elbows straight.
Lie on a decline bench and lock your feet under the restraining bar. Grasp the dumbbells with a reverse grip and push them above your chest, elbows straight. This is your starting position.
Step 2
Slowly lower the dumbbells to your lower chest.
Lower the dumbbells slowly to your lower chest. Do not bounce them off your chest. Inhale during this movement. Keep your back flat on the bench; do not arch.
Step 3
Push the dumbbells back to the starting position.
Push the dumbbells back to the starting position. Exhale during this movement. Grasp the dumbbells with a reverse grip and push them above your chest, elbows straight.