Dumbbell layout head down

Head-down dumbbell wiring – bodybuilding exercise, aimed at an isolated study of the bottom of the chest. Used in as an additional exercise.

Head-down wiring technique:

Lie on a tilt bench (tilt angle approx. 30 degrees). Cling your ankles to the special rollers and press lower back to the bench. Pick up not too heavy dumbbells and straighten them over you. Bend your arms slightly in the elbow joints. From the starting position, start lowering the dumbbells in an arc down. AT the lowest point, try to maximize the pectoral muscles (in reasonable limits). From the bottom, in an arc, lift the dumbbells up. All movements should be smooth and controlled. Watch out for your breath, for lowering dumbbells, take a breath, for lifting – exhale.

Recommendations:

1. Do not exercise in an accelerated rhythm.
2. Keep your arms slightly bent at the elbows throughout exercises.

Errors in the exercise, layout of dumbbells head down:

1. Too much weight dumbbells. This exercise is isolated and therefore, it is unnecessary to set records in the weight of dumbbells. In case too heavy dumbbell, you will automatically reduce the amplitude movement.
2. Incomplete amplitude. Since the purpose of this exercise is maximum chest muscle strain then you should avoid incomplete amplitude, otherwise the effect of the exercise is lost.

Related exercises:

1. Dumbbell wiring on a horizontal bench
2. Inclination of dumbbells on an inclined bench

Important! To prevent injury, follow the correct technique for wiring dumbbells head down.