The single most effect chest exercise is…
The Decline Dumbbell Bench Press.
That’s according to a study I talked about in 2014 (along with the best exercises for every body part). You can read all about it here – The Top 12 Exercises.
It simply recruits more muscle fibers than any other chest movement.
So after showing you the best way to do Chest Flys a few days ago, let me demonstrate how to get the most out of Decline Dumbbell Bench Presses, so that you can start developing a thicker chest today.
Watch my video, then check out the important notes…
I don’t lock out at the top as I don’t like to place too much stress on my elbow joints. Furthermore, at the point of locking the elbows, you take tension OFF the chest because the pecs are not being forced to contract against any resistance.
So not locking-out allows you to keep “constant tension” on the intended muscle, resulting in more muscle fiber recruitment.
See my article ‘Feel the Muscle, Not the Weight‘ for more on this.
Just like chest flys…GO DEEP! Burn this phrase into your mind. YOU MUST GO DEEP. How deep? As deep as you can go.
You must feel the negative in every rep. Lower the weight under full muscular control if you really want to grow. So when lowering the dumbbells, make sure it’s the pecs that are doing all the work, not gravity.
Cadence here is probably about 1 second up and 2 seconds down, but don’t count. Count your reps, not the cadence. Just ensure that your negatives are performed a little more slowly than your positives and you’ll be training effectively.
Those guys who have experienced the power of my new Chest Blast Workout for quick gains in chest size (up to 3 inches in over a week), know this movement very well. Though they only form a small part of this “hyper-intense” routine. There are strategies in there that you’ve never tried or even heard of before.
CONSTANT TENSION + MAXIMUM MUSCLE FIBER RECRUITMENT = MORE GROWTH STIMULATION
If you have any questions, just ask below. I’m always happy to help 😀
Decline Dumbbell Bench Presses form an integral part of THT Training 5.4.
Download the full and free THT workout below. After inputting your email, you will be taken directly to the download page for instant access to the workout. You don’t need to go to your email to confirm anything.
Train With Intensity!
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