Exercising Information
(1) Dumbbell Flys (using the bench in the decline position)
Two dumbbells are needed for this exercise. Use lighter weights. You are lying on a narrow bench with your
knees bent and feet flat on the floor. Hold the dumbbells in your hands with your arms slightly bent.
Allow your arms to fall to the sides until they are level with your arms chest. Slowly push the dumbbells
upward so that they come together with your palms facing each other.
Slowly lower the weights back to the starting position. In order to avoid any risks of pulling your muscles,
carry out this exercise with great care. Pay particular attention to your stomach tension to be sure to avoid
a “hollow back”.
(2) Bench Press (using the bench in the decline position)
Two dumbbells are needed for this exercise. Use heavier weights than the previous exercise.
You are lying on a narrow bench with your knees bent and feet flat on the floor. Hold the dumbbells in
your hands with your arms slightly bent. Allow your arms to fall to the sides until they are level with your chest.
Slowly push the dumbbells upward so that they come together, rotating your wrists so your palms face each
other. Extend your arms straight above your chest, but stop before your elbows lock.
Slowly lower the weights back to the starting position. In order to avoid any risks of pulling your muscles, carry
out this exercise with great care. Pay particular attention to your stomach tension to be sure to avoid a “hollow back”.
(3) Pullover
You are lying on the bench so that the top of your head is level with the end of the bench.
Your feet are on the floor and your arms are stretched up in the air. Both hands are holding a single dumbbell
in the starting position so that the disc is resting against the surface of your hand and your thumb and index
finger are wrapped around the dumbbell bar. With your elbows bent, now lower the dumbbells behind your head
bringing it down as far as you can without straining. Hold for 1-2 seconds, then return to the original position.
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Summary of Contents for Decline Dumbbell Bench
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