Decline Dumbbell Bench Press

Also called decline dumbbell press, decline db bench and decline press.

Works

Chest, plus shoulders and triceps

Equipment

Dumbbells

Level

Beginner

Type

Compound

How to do it

Setup. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

1. Once you are laying down, move the dumbbells in front of you at shoulder width.
2. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
3. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
4. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
5. Repeat the movement for the prescribed amount of repetitions of your training program.

Cues

• Legs locked, blades back.
• Dumbbells over the lower chest.
• Lower to the chest, elbows 45 degrees.
• Press up and slightly in.

Common mistakes

• Elbows flaring to 90 degrees.
• Clanking the dumbbells.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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