LiftSets / Exercises / Decline Dumbbell Bench Press

Decline Dumbbell Bench Press

Works the chest. Helped by the shoulders, triceps.

Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.

Muscles worked

chestshoulderstriceps

Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.

Kit	dumbbell
Level	beginner

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.

Log decline dumbbell bench press with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store