DB decline press exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB decline press )

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Name of exercise  Resist shld decline press w/wt
Other names of exercise DB decline press
Description of exercise DB decline press is a strength training exercise that targets the chest muscles. It involves lying on a decline bench with dumbbells in hand, positioned at the sides of the chest. The arms are then extended upwards and outwards, pushing the weights up towards the ceiling. This movement engages the chest muscles, particularly the lower portion, as well as the triceps and shoulders. The decline angle increases the range of motion and places more tension on the chest muscles, making it a challenging and effective exercise for building upper body strength and muscle mass. It can be modified for beginners by using lighter weights and gradually increasing the intensity as strength improves.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back on decline press bench.
  • Hold dumbbells in hands shoulder distance or slightly more apart.
  • Lift weights upward and lower to chest.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Deltoid, Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased chest muscle activation
  • Improved core stability
  • Reduced stress on the shoulders
  • Enhanced upper body strength
  • Greater range of motion
  • Improved mind-muscle connection
  • Increased muscle hypertrophy
  • Can be performed with minimal equipment
  • Can be easily modified for different fitness levels
  • Can target specific areas of the chest muscles

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The DB decline press exercise should be avoided if you have any existing shoulder or chest injuries. This exercise puts a lot of strain on these areas and can worsen any existing issues. Additionally, if you are new to weightlifting or do not have a spotter, it is best to avoid this exercise as it can be difficult to control the weights and could lead to injury. It is also important to avoid this exercise if you have any medical conditions that may be aggravated by the strain and effort required, such as high blood pressure or heart problems. It is always important to consult with a doctor or certified trainer before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use proper form and technique
  • Start with a light weight and gradually increase
  • Keep your feet firmly planted on the ground
  • Use a spotter if needed
  • Avoid locking your elbows
  • Engage your core and keep your back straight
  • Do not arch your back
  • Breathe properly throughout the exercise
  • Do not drop the weights at the end of the set
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Pectoral muscle weakness
  • Pectoral muscle strain
  • Rotator cuff injuries
  • Shoulder impingement
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder arthritis

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    Frequently asked questions

     

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