![Recommend [Sportizeme_deleted]](http://s3.amazonaws.com/arkayne-media/img/badge/logo-recommend-badge-medium.png){kind=icon}
Haz clic aquí para leer este articulo en español 
Find out here everything about Dumbbell press on a decline bench.
If you want to learn more about chest exercises similar as Dumbbell press on a decline bench please visit TIPS section in www.sportize.me just by clicking HERE.
In this article we are going to show you how to make Dumbbell press on a decline bench:
Summarized explanation
Lying face up on a declined bench, hold dumbbells in pronation at a 90°, raise and lower dumbbells simultaneously flexing and extending elbows.
Step by step
1-Lying on a declined bench
2-Anchor ankles in the handles
3-Take DBs and place stretched arms to the front (palms facing front).
4-Flex elbows and lower DBs until they are next to your shoulders.
| Must Straight spine. Fluid movement without blocking elbows |
Don´t Arch the back too much |
Tips Movement must be upward placing hands above shoulders. Fluid movement without blocking or lowering elbows too much . |
Extended Explanation
Lie on a declined bench feet anchored to the padding, if the bench has them, to avoid sliding.Hold dumbbells with hands in pronation grip wider than shoulder width and take dumbells with extended arms forming a straight line with dumbbell-elbow-shoulder. Lower flexing elbows slowly without surpassing the height of sjhoulders with elbows.
Basic Muscles Explanation
The basic muscles involved in the press or push movement, including the arm flexions, are located in the shoulder and elbow joints. In the shoulder joint the anterior deltoid also participates and is located in the frontal part of the shoulder. The pectralis major covers all the chest and when the bench is in an inclined position, emphasizes the activation of the superior part of the muscle. In the elbow joint, the brachial triceps also participates in the push. This is a potent muscle for the press and covers the posterior or back part of the arm, and is involved in the final part of the movement, when we are starting to extend the arms.The brachial triceps has three heads: external, middle and internal, that join in a common tendon that inserts in the ulna bone.
Muscles & Joint Actions
When arms extend and separate from the body, the shoulder joint flexes and produces the emphasis on the contraction of the anterior portion of the deltoids. At the same time, the major pectoral contracts permitting the elevation of the weight. After the weight passes the first half of the movement, the brachial triceps contracts and completes the movement.
Sport Uses
This exercise is used by ahtletes in fitness to develope the volume of the pectoral. The shoulder joint flexion brings about the contraction of the deltoids. These movements are present in sport actions that push or hit. They are complementary exercises for weightlifting and powerlifting, and for contact sports where the hit or punch is the main action. It is also important to mention the importance they have in sports like basketball or where throws above the head or in front of the body are the main movements.
If you found this article interesting or we could help you right now, we`ll recommend you to register FOR FREE in www.sportize.me and access to FREE customized training plan & FREE fitness & healthy lifestyle & diet information just by clicking HERE
Be our friend in Facebook just by clicking HERE.
Subscribe to Sportize.me’s channel at Youtube by clicking NOW.
Don`t forget to follow us on Twitter @sportizeme