(11) Decline Dumbbell Bench Press To Build Lower Chest
It is one of the most effective gym exercises to get bigger boobs without surgery. This exercise is exactly opposite to that of incline dumbbell bench press. It differs from incline bench press as it uses decline bench instead of incline bench.
In this exercise, you have to adjust your bench to a low decline (about 15 to 30 degrees). This exercise is very effective in building lower part of pectoralis muscles which is directly under the fullest part of breast.
The extra muscle depth provides structure underneath the fatty tissue. This in turn pushes the breast forward & slightly upwards.
According to a post published in LiveStrong, the movement of pressing weight up when you’re decline requires mastery of the basic chest press exercise.
Therefore, beginners should first develop strength using an incline or flat bench press than only move towards decline dumbbell bench press.
You can even use different angles on the decline bench to add variation to this exercise. You can even increase weights of dumbbells as you become stronger.
Here is the step-by-step process or instructions for decline dumbbell bench press:
(a) Lie on a decline bench on your back & keep your feet flat on the floor for stability.
(b) Grasp one dumbbell in each hand & hold them up directly above the shoulders.
(c) Keep your arms & wrist straight. Your palms should be facing away from you.
(d) Slowly lower down the weights to the sides of your chest as you inhale. Ideally, lowering the weights should take about twice as long as raising them.
(e) Pause for few seconds then press the dumbbells back towards the ceiling as you exhale.
(f) Repeat 3 sets of 10 reps.
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