What makes the flat /
decline dumbbell press the best choice to build chest mass as effectively as possible?
Give your lower pecs a heavy piece of the action with
the decline dumbbell press.
Start with
the decline dumbbell press, which is one of the most effective pec - building exercises because of the short range of motion that prevents the delts and triceps from taking over.
To start off your pec workout, perform 3 - 4 sets of flat or
decline dumbbell presses for 5 to 7 reps per set.
Decline dumbbell presses help build definition in the lower portion of your pectoral, or chest muscles.
Next he would superset incline dumbbell presses with incline dumbbell flyes for 4 sets of 8 to 12 reps. Finally, he would superset
decline dumbbell presses with decline dumbbell flyes, again, for 4 sets of 8 to 12 reps.
Not exact matches
One study from York University tested this claim with the help of electromyography and found that all three basic variants of
dumbbell presses (flat,
decline and incline) have the potential to activate more pectoral muscle fibers than their barbell counterparts.
The
dumbbell bench
press can be performed either flat, on an incline, or even on a
decline for that matter, and it is one of the most effective chest exercises there is.
Hit your lower pecs with the
dumbbell decline press to ensure massive overall growth in the chest area.
Above all, don't push Front Squats, Incline
Presses, Pull - Ups / Pulldowns,
Dumbbell Upright Rows and
Decline Triceps Extensions hard.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1
decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead
press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or
dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or
dumbbell curl, cable curl Quads — 3 exercises,
press of some kind, extension, hack or
press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
Dumbbells, Barbells, Cardio Machines, Medicine Balls, Rubber Bands, Step Machine, Stationary Bike, Elliptical Machine, Spin Bike, Swiss Ball, Squat Machine, Flat Bench, Incline Bench,
Decline Bench, Kettle Bell, Shoulder
Press, Smith Machine, Leg
Press, Hack Squat, Cables, Leg Extension Machine, Leg Curl Machine, Stair Stepper, Hip Abductor, Chin Up Machine, Pull Up Machine, Lat Pull Down Machine, W Bar, Straight Bar, Seated Leg Curl, Yoga Mat
Don't listen to all these guys who give you twenty different exercises for the chest — incline
presses,
decline presses, the flat bench
press, incline,
decline and flat
dumbbell flys, cable crossovers, front raises, pullovers... from what I've found, overtraining the chest really doesn't get anyone anywhere.
Free Workout Plan Substitutions:
Dumbbell Decline Bench
Press,
Decline Bench
Press on Smith Machine
Available Exercises - Squats, Pull - Ups, Calf Raises, or use a
Dumbbell Bench like the DF9500, DF102, DF9000, or DF8000 to do these exercises: Bench
Press, Incline
Press, Military
Press,
Decline Press, Exercise Dips, Leg Curl and Leg Extensions
Decline press can be done with a bar,
dumbbells, a machine, or a Smith machine.
Workout # 15 3 sets
decline bench 3 sets incline bench 3 sets seated
dumbbell press 3 sets reverse curls (last = drop) 3 sets shrugs
These workouts include
decline pushups,
dumbbell pull over, incline bench barbell
press and use of Smith machine incline bench
press.
Paused sets, board
presses, incline bench,
dumbbell bench,
decline bench, push - ups, cable flyes!
These types of exercises include the bench
press (flat, incline and
decline), squats (and other squat variations), deadlifts (and other deadlift variations), rows (bent over barbell /
dumbbell rows, t - bar rows, seated chest supported rows, etc.), pull - ups, dips, and overhead
presses.
Of course, if you're doing resistance training, sometimes push - ups just don't cut it, so you can do
dumbbell bench
presses on an incline and
decline bench.
If this exercise is too challenging, you can build up your core by doing the alternating
dumbbell chest
press on an
decline bench.
If you're looking for a chest exercise that will challenge your stability at the same time it builds your chest, triceps, and shoulders, try adding the
decline alternating
dumbbell press to your chest workout.
Chest + Triceps * Incline bench
press superset with Incline
dumbbell fly 4 sets x 6 reps * Flat bench
dumbbell press superset with
decline bench
press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench
press superset with tricep pressdowns 3 sets x 10 reps * Overhead
dumbbell extensions superset with
dumbbell kickbacks 3 sets x 12 reps
Alternating
dumbbell presses on a
decline are a great way to spice up your chest workout and increase your core stability.
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg curl — either seated or supine 1 x 10 - 15 prone
dumbbell row on high bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell row 1 x 8 - 12 French
press with EZ bar on
decline bench 1 x 8 - 12 standing biceps curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
The
dumbbell presses, be it flat, incline or
decline will allow for a greater range of motion.
Chest dips are an excellent alternative to the
decline barbell /
dumbbells bench
press, although they require some strength and are therefore not recommended for beginners.
Other exercises could include any instance where the bench
press has been compared to another upper - body
pressing exercise, such as incline and
decline bench
press, shoulder
press,
dumbbell flys, or push - ups.
The incline
dumbbell press targets the upper pectoral region, while the
decline press really works the lower portion of your chest.
Pretty soon, our upper body workout started with flat barbell bench, incline barbell bench, and
decline barbell bench followed by all three positions repeated for
dumbbell pressing.
* Chest Incline Barbell
Press 5 sets x 10 - 12 reps * Flat
Dumbbell Press 3 sets x 8 - 10 reps * Incline
Dumbbell Flyes 3 sets x 10 reps * Cable Crossovers 3 sets x 12 reps *
Decline Bench
Press 3 sets x 8 reps