Dumbbells Decline Bench Press - Pyramid Protocol (12-10-8-6 Reps)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Dumbbells Decline Bench Press - Pyramid Protocol (12-10-8-6 Reps)
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i Instructions
- 1. Setup & Positioning: Sit on a decline bench, securing your feet under the pads. Hold a dumbbell in each hand, resting them on your thighs. Carefully lie back, bringing the dumbbells to your chest level, with palms facing each other or slightly rotated. Ensure your head, shoulders, and glutes are firmly pressed against the bench, and your core is braced.
- 2. Eccentric Lowering: Inhale deeply as you slowly and controllably lower the dumbbells to the sides of your lower chest. Keep your elbows slightly tucked (around 45-60 degrees relative to your torso) to protect your shoulders. Feel a deliberate stretch in your lower pectoralis major.
- 3. Concentric Drive: Exhale forcefully as you press the dumbbells upwards in an arc, bringing them together over your lower chest. Focus on squeezing your lower chest muscles at the top of the movement. Avoid locking out your elbows completely to maintain continuous tension.
- 4. Breathing & Safety: Maintain a controlled tempo throughout the exercise. Do not bounce the weights off your chest. Keep your wrists straight and stable. Inhale during the lowering phase and exhale during the pressing phase. Use a spotter if lifting heavy weights, especially when getting into and out of position.
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