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Negative bench press with dumbbells

Using an incline training bench in the gym allows you to target various muscle groups. This exercise equipment is particularly known for its diverse routines aimed at strengthening the abdominal muscles. Additionally, performing the decline press with dumbbells on the negative bench provides an effective method for specifically training the lower chest area. Alternative terms for this exercise include "reverse bench press" or "decline press."

Similar chest exercises include flat bench presses with dumbbells and incline bench presses with dumbbells. In the negative bench press with dumbbells, the focus is especially on the lower part of the chest. The basic exercise can alternatively be done with a barbell, a Smith machine, a chest press machine, or a cable tower. Both advanced and professional individuals regularly incorporate this popular exercise into their training.

Tip: Beginners are often advised to start with the classic variation, as negative bench pressing with dumbbells engages only a few muscle fibers.

Muscles engaged in negative bench pressing with dumbbells: In negative bench pressing with dumbbells, the primary focus is on the chest muscles. The negative motion particularly stimulates the lower fibers of the major pectoral muscle (musculus pectoralis major). Your triceps (musculus triceps brachii) and the front part of the deltoid muscle (musculus deltoideus pars clavicularis) support the execution of the movement. The anterior serratus muscle (musculus serratus anterior) is also among the assisting muscles in negative dumbbell bench pressing.

Execution of negative bench pressing with dumbbells: To fully maximize your body's potential, the execution of the exercise should be careful. To avoid errors, the description is divided into body position and execution of movement.

Body position

Begin by positioning yourself for negative bench pressing with dumbbells. Place yourself on an incline training bench with an angle between 30 and 45 degrees. Secure your legs on the pads at the foot end to ensure the necessary stability. Hold the two dumbbells in bent arms with an overhand grip, rotating your wrists outward. The back of your hands should face your face. The dumbbells should be directly above the elbows to minimize the risk of injury.

Movement execution

The execution of negative bench pressing with dumbbells is straightforward. Press the two dumbbells upward in a controlled pace while exhaling. In the end position, your arms should be slightly bent. While inhaling, lower the dumbbells again until you are back in the starting position.

Stressed muscles and common mistakes

For those looking to optimize muscle building or intentionally lose weight, paying attention to mistakes during training is crucial. Here are some of the most common pitfalls in negative dumbbell bench press.

✅ Rushed Execution: Some athletes tend to act too hastily during the inverse dumbbell bench press. Movements should be performed at a moderate and deliberate pace.

✅ Fully Extended Elbows: Fully extending the elbows exposes oneself to the risk of joint injuries. Therefore, the arms should always remain slightly bent.

✅ Elbow Deviation: During negative dumbbell bench press, the elbows should stay beneath the dumbbells. Deviating forward or backward increases the risk of injuries.

Alternatives and similar exercises to the KH negative bench press

If you are seeking new inspiration for your workout, you'll find various alternatives to the reverse dumbbell bench press here. In the following section, several options present themselves.

Negative barbell bench press

The execution of the reverse bench press with the barbell remains essentially the same. Instead of dumbbells, you use a barbell in this case. Having a training partner is advisable for a safe workout.

Negative bench press on the multi press

Even with the bench press on the Smith machine, you can opt for the negative execution. This variation is similar to the reverse bench press with the barbell. You have the option to secure the weight on the Smith machine if necessary. Different grip variations allow for varying the target muscles. A narrow grip intensifies the training of the triceps.

Chest press

Almost every fitness studio has a chest press machine. Some models can be individually adjusted to train the lower chest. Alternatively, you can target the middle area of your chest with the chest press machine.

Cable fly down for the lower chest

Cable flys or cable crossovers are another exercise to stimulate the lower chest. For cable flys downward, position yourself in front of the cable tower. The handles are located at the top of the device. Through the downward movement, you strengthen the lower part of your major chest muscle.

Bench press variations for middle and upper chest

Additionally, various bench press variations for the middle and upper chest are available. The procedure closely resembles the reverse dumbbell bench press. With flat bench press and incline bench press using a barbell or dumbbells, the focus is on different sections of your major chest muscle.