This isolation exercise helps build strength as you target your triceps when you push the dumbbell from a decline position. Make sure that your decline bench is secure and have no moving parts when you do this exercise.
Begin with your regular stretches and warm-ups. Get a pair of weights that can give you a challenging workout without causing too much strain. Do not use more than you can carry as you are in a declined position and this can make lifting the weights difficult. Sit on the bench and secure your legs at the end by placing your feet below the foot pads. Place the weights on each leg as you slowly lie down on the bench. Your head and back must be in a straight position and you shoulders held back. Lift the dumbbells to shoulder level with your palms rotated inwards facing each other. Extend your arms fully in front of you at shoulder level. Keep this as your starting position.
Inhale as you fold your elbows to bring down your dumbbells slowly. Keep your upper arms stationary and your muscles tense in this movement. Slightly fan you arms to prevent the dumbbells form hitting your head. Stop when the dumbbells are at ear level.
Exhale as you use your triceps to push the dumbbells back to starting position. Do not roll your shoulders forward and keep your forearms stationary. Repeat with the number of recommended reps and sets. You can use an e-z bar or barbell for this exercise if you do not have dumbbells.
Written by Bill Johnson of Ultimate Fitness Gear, your greatest source for the Insanity Workout on the web.
