The Best Technique for Lifting Dumbbells into Position for Decline Bench Press

The decline dumbbell bench press is a compound exercise that targets the lower chest, triceps, and shoulders. It’s a challenging exercise, but with proper form, it can be an effective way to build muscle and strength. The key to a successful decline dumbbell bench press is getting the dumbbells into the starting position.

Step-by-Step Guide to Getting Dumbbells Up for Decline Bench Press

1. Set Up the Bench

Adjust the decline bench to a 15-30 degree angle. The steeper the angle, the greater the emphasis on the lower chest.

2. Position Yourself on the Bench

Lie down on the bench with your feet flat on the floor. Your head and shoulders should be supported by the bench, and your buttocks should be off the edge.

3. Grab the Dumbbells

Grasp the dumbbells with an overhand grip, slightly wider than shoulder-width apart. Your palms should be facing forward.

4. Bring the Dumbbells to Your Shoulders

Start with the dumbbells resting on your thighs. Slowly lift them up to your shoulders, keeping your elbows tucked in close to your body.

5. Press the Dumbbells Up

Press the dumbbells up until your arms are fully extended. Hold the position at the top for a moment, then slowly lower the dumbbells back to your shoulders.

6. Repeat

Repeat the movement for the desired number of repetitions.

Tips for Getting Dumbbells Up for Decline Bench Press

• Use a spotter: If you’re new to the exercise or lifting heavy weights, it’s a good idea to have a spotter assist you.
• Start with a light weight: Gradually increase the weight as you get stronger.
• Keep your back flat: Arching your back can put strain on your lower back.
• Don’t flare your elbows: Keep your elbows tucked in close to your body throughout the movement.
• Control the movement: Don’t swing the dumbbells up or drop them down.
• Breathe properly: Exhale as you press the dumbbells up and inhale as you lower them down.

Benefits of the Decline Dumbbell Bench Press

• Targets the lower chest: The decline angle shifts the emphasis to the lower portion of the chest, which is often neglected in other exercises.
• Builds triceps strength: The decline dumbbell bench press also works the triceps, helping to build strength and definition.
• Improves shoulder stability: The movement helps to stabilize the shoulders, which can benefit other exercises like the overhead press.
• Increases overall upper body strength: The decline dumbbell bench press is a compound exercise that works multiple muscle groups simultaneously, making it an effective way to build overall upper body strength.

Variations of the Decline Dumbbell Bench Press

• Incline dumbbell bench press: This variation involves setting the bench at a positive angle, which shifts the emphasis to the upper chest.
• Flat dumbbell bench press: This variation is performed on a flat bench, which targets the middle chest.
• Dumbbell flyes: This variation involves lying on a flat bench and pressing the dumbbells up and out to the sides.

Sample Workout Plan

• Warm-up: 2 sets of 10-12 repetitions of light dumbbell bench press
• Working sets: 3-4 sets of 8-12 repetitions of decline dumbbell bench press
• Cool-down: 2 sets of 10-12 repetitions of light dumbbell flyes

What You Need to Learn

Q: Why can’t I get the dumbbells up to my shoulders?
A: You may be using too much weight or not engaging your muscles properly. Try using a lighter weight and focusing on squeezing your shoulder blades together and keeping your elbows tucked in.

Q: What should I do if I feel pain in my shoulders?
A: Stop the exercise and consult a doctor or physical therapist. Pain in the shoulders can be a sign of a more serious injury.

Q: How often should I do the decline dumbbell bench press?
A: Aim to incorporate the decline dumbbell bench press into your workout routine 1-2 times per week. Allow for adequate rest between workouts to allow your muscles to recover.