डिक्लाइन डम्बल बेंच प्रेस
Learn how to do डिक्लाइन डम्बल बेंच प्रेस with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
डिक्लाइन डम्बल बेंच प्रेस is a Dumbbells exercise that primarily targets the छाती, with secondary activation of the Triceps, कंधे. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do डिक्लाइन डम्बल बेंच प्रेस
A chest press variation performed on a decline bench using dumbbells to target the lower portion of the pectorals.
💡 Instructions:
Lie back on a decline bench holding a dumbbell in each hand above your chest, palms facing forward.
Keep your feet secure under the leg pads and your back pressed into the bench.
Lower the dumbbells slowly to the sides of your chest, elbows at about 90 degrees.
Press the dumbbells upward until your arms are fully extended without locking your elbows.
Maintain control throughout the movement and keep your wrists aligned.
⚠️ Common mistakes:
Arching the lower back off the bench.
Dropping the dumbbells too quickly.
Locking out the elbows forcefully at the top.
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Start Free TrialMuscles Worked by डिक्लाइन डम्बल बेंच प्रेस
Equipment
- Dumbbells
Calories Burned Doing डिक्लाइन डम्बल बेंच प्रेस
कैलोरी कैलकुलेटर
MET 4.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: डिक्लाइन डम्बल बेंच प्रेस
- Type
- Dumbbells exercise
- Primary muscle
- छाती
- Secondary muscles
- Triceps, कंधे
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: डिक्लाइन डम्बल बेंच प्रेस
What muscles does डिक्लाइन डम्बल बेंच प्रेस work?
डिक्लाइन डम्बल बेंच प्रेस primarily targets the छाती, with secondary engagement of the Triceps, कंधे.
How do you do डिक्लाइन डम्बल बेंच प्रेस correctly?
A chest press variation performed on a decline bench using dumbbells to target the lower portion of the pectorals. 💡 Instructions: Lie back on a decline...
Is डिक्लाइन डम्बल बेंच प्रेस good for beginners?
डिक्लाइन डम्बल बेंच प्रेस has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for डिक्लाइन डम्बल बेंच प्रेस?
डिक्लाइन डम्बल बेंच प्रेस requires: Dumbbells.
What are the benefits of डिक्लाइन डम्बल बेंच प्रेस?
डिक्लाइन डम्बल बेंच प्रेस strengthens the छाती, engages the Triceps and कंधे.
What exercises are similar to डिक्लाइन डम्बल बेंच प्रेस?
Similar exercises to डिक्लाइन डम्बल बेंच प्रेस include बारबेल बेंच प्रेस, बेंच प्रेस मशीन, क्लोज ग्रिप बारबेल बेंच प्रेस, क्लोज़ ग्रिप पुश-अप्स.
Is डिक्लाइन डम्बल बेंच प्रेस better than बारबेल बेंच प्रेस?
Both डिक्लाइन डम्बल बेंच प्रेस and बारबेल बेंच प्रेस target the छाती. Choose based on your available equipment and training goals.
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