Dumbbell bench press head down

Dumbbell bench press head down – bodybuilding exercise, allowing you to develop a mass of the bottom of the chest. To complete this exercises will require a bench with a reverse slope. Unlike barbell bench press exercises is that using dumbbell you can increase the amplitude of the exercise and lower wrist rest.

Target muscle: pectoral muscle (emphasis on the lower chest)
Minor: triceps, deltas, trapezius muscles

Dumbbell bench press technique: head down:

Lie on a bench with a reverse tilt (tilt angle of about 30 degrees). Pick up the dumbbells (or ask your partner to file you them) and straighten your arms above you. From this position, start lower the dumbbells at about the bottom of the chest. At the time of lowering take a breath. Lower until you feel maximum stretching of the pectoral muscles (within reasonable limits). Of at the lowest point, begin to squeeze the dumbbells up, while doing exhale. Try to feel the working muscle and watch your elbows, so that they don’t “walk” around (at the bottom, your elbows should form a perpendicular with the floor). Do all the movements without sharp jerking. Breathe right.

Recommendations:

1. To improve grip, you can rub your palms with chalk.
2. Do not perform a speed exercise; this may result in injury to the shoulder joints.
3. Try to feel the working muscle.
4. Do not take too much dumbbell weight, because if they are turn out to be very difficult for you, you will automatically start to reap more triceps and not likely to bend in the lower back.
5. If you feel that you are no longer able to squeeze dumbbells, then just throw them on the floor. First one, then another.

Errors in the exercise dumbbell bench press down:

1. Over low dumbbell lowering. No need to try hard lower the dumbbells too low, this may result in injury. Lower as much as your shoulder joints.
2. Incomplete amplitude. With incomplete amplitude you are not enough stretch the muscle, thereby reducing efficiency exercises.

Related exercises:
Bench press head down

Important! To prevent injury, follow proper dumbbell press technique down.

Interesting topic:

1. Dumbbell bench press lying on a horizontal bench
2. Dumbbell bench press on an incline bench