Decline Bent Arm Dumbbell                                Pullover-Press-Lateral

This combo hits the lower and outer pectorals.  In edition it builds up the rib cage and lats. 

Implementation:  (A)  Lie back on a decline bench with your head as close to the end of the bench as possible. With a dumbbell in each hand, place the weights to the sides of your chest about even with the lower line of your chest. Keeping your elbows in during the start of the exercise, take a deep breath and lower the weights over and past your face so they just pass by your ears on their way downwards towards the floor. Continue to lower the dumbbells until they reach the floor, or go as low as possible without bringing discomfort to the shoulder area. Then pull the dumbbells back to the position at the side of your chest using the same path in which you lowered them.  (B)  From here, press the dumbbells to arm's length above your chest keeping the palms of your hands facing each other. At this point, lower the just as you would a dumbbell fly, all the way out so that you get a complete stretch in your pectorals. Press the dumbbells back to starting position using the same arc as in letting them down. From the top position, lower the dumbbells back to the sides of the chest with your elbows in close to your sides and exhale. You then start the second repetition with the pullover, then the press, then the lateral.


Exercise Slideshow


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