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Decline Dumbbell Bench Press
Home >>  Exercises >> Chest >> Decline Dumbbell Bench Press
Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push


9.0
Excellent
Decline Barbell Bench Press - Images
START
FINISH
Decline DB Bench Press - Guide
Alternative Exercises For Decline DB Bench Press
8.2
Muscle Targeted: Chest
Decline Smith Machine Bench Press
Muscle Targeted: Chest
Muscle Targeted: Chest
9.0
9.2
Main Muscle: Chest
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
  Forearms
  Glutes
  Lats
  Lower Back
  Quards
  Hamstrings
  Calves
EXERCISES
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1.   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.

2.   Once you are laying down, move the dumbbells in front of you at shoulder width.

3.   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.

4.   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.

5.   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..
6.  Repeat the movement for the prescribed amount of repetitions of your training program.

Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your
    rotator cuff in your shoulders and others working out around you.

   If using really heavy weights, it is best if a partner gives them to you as you lay down.

Variations: You can use an exercise band or a barbell to perform this exercise.
Similar to the Dumbbell Bench Press but on a decline bench. This works more of the lower chest.







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