Exercise

Decline Dumbbell Bench Press

Also known as: decline db press, db decline press, decline dumbbell press

Decline Dumbbell Bench Press — position 2

Decline Dumbbell Bench Press is a compound exercise for the chest. Main target: lower chest. Also works: anterior deltoid and triceps lateral head. Equipment: dumbbell.

EquipmentDumbbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Lower chest

Secondary

Anterior deltoid Triceps lateral head

How to do it

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.
Once you are laying down, move the dumbbells in front of you at shoulder width.
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.
Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
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..
Repeat the movement for the prescribed amount of repetitions of your training program.