Decline Dumbbell Bench Press
Strength · Beginner · Chest
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Open the app →- Primary muscles
- Chest
- Secondary
- Shoulders, Triceps
- Equipment
- Dumbbell
- Force
- Push
- Mechanic
- Compound
- Level
- Beginner
Muscles worked
Chest
Also works: Shoulders, Triceps
How to do it — Decline Dumbbell Bench Press
- 1Secure 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.
- 2Once you are laying down, move the dumbbells in front of you at shoulder width.
- 3Once 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.
- 4Bring 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.
- 5As 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..
- 6Repeat the movement for the prescribed amount of repetitions of your training program.
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