Dumbbell Decline Bench Press
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
350 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Adjust the decline bench to an appropriate angle (typically 15-30 degrees). Lie down securely, hook your feet under the pads, and retract and depress your scapulae. Hold the dumbbells at chest level.
- 2. Eccentric Phase: Inhale and slowly lower the dumbbells to the sides of your chest, maintaining control and feeling a deep stretch across the lower pectorals.
- 3. Concentric Phase: Press the dumbbells dynamically upward along a slight arc path, contracting your chest muscles at the top and exhaling through the sticking point.
- 4. Breathing and Safety: Keep your core braced throughout the entire movement and avoid locking out your elbows at the peak contraction.
Physiological Impact
Caloric Benchmarking
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