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How and why you must do the decline bench press

Written by Anusha Iyengar |Published : March 30, 2016 6:34 PM IST

After the flat bench press and the incline bench press, we can now progress to a decline dumb bell bench press in the chest series. 'If the development of muscle fibres and overall functional strength is what you're looking for, then the decline dumbbell press does the job much better than the flat bench press', says Kaizzad Capadia, fitness trainer and co-founder of K11 Fitness Academy. The decline angle is ideal to lift the maximum load of weights and is comfortable on the shoulders. Position yourself properly on the bench, activate your kinetic chain and make sure that your elbows and arm is perpendicular to the floor and not the body. Follow these tips and tricks to avoid injuries and get the best results.

While your position, angle and activation of the kinetic chain changes in the decline dumbbell bench press, the breathing pattern remains the same. Breathe in between reps and not during reps. The decline angle should be a mild 15 degrees to work the pectoral fibres. Once you are comfortable working out in the decline angle, you can increase the intensity and challenge yourself to heavier weights. Go slow and do not push yourself too hard as it might lead to injuries. Worse, you won't see the expected results. So watch this video and follow the instructions.

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Image Source: Youtube/HealthIndiaVideos

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