Decline Dumbbell Bench Press
Works the chest.
- Primary muscles
- Chest
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Dumbbell
- Level
- Beginner
- Mechanic
- Compound
- Force
- Push
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 out. 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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Chest exercises
- Around The Worlds Dumbbell
- Bent-Arm Dumbbell Pullover Dumbbell
- Decline Dumbbell Flyes Dumbbell
- Dumbbell Bench Press Dumbbell
- Dumbbell Bench Press with Neutral Grip Dumbbell
- Dumbbell Flyes Dumbbell
- Hammer Grip Incline DB Bench Press Dumbbell
- Incline Dumbbell Bench With Palms Facing In Dumbbell