8.5
Excellent
Decline Dumbbell Bench Press Images
Decline Dumbbell Bench Press Instructions
- 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.
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.