Decline Dumbbell Bench Press

Differentiation: Mechanics

This variation of a Decline Press is unique. Here is how: you use dumbbells - | instead of an Olympic barbell. Using dumbbells allows for a wider range of motion | than if you were to use an Olympic bar. The bar must stop at your chest. Using dumbbells ensures that each pectoral presses the same amount of weight. This helps increase the symmetry of your lower pectoral your lower pectoral | and outer chest muscles.

Starting Position

To get into starting position, do this...

1) Locate a movable decline bench.

2) Set the decline bench to a 30-degree angle.

3) Obtain two dumbbells.

4) Bring the dumbbells with you as you sit on the top edge of the decline bench...

5) ...with your lower legs folded over the high end.

6) Secure your feet under the foot brace.

7) Rest the dumbbells on your thighs until ready to lay back on the bench.

8) Lie back onto the bench, bringing the dumbbells down with you.

9) Position your arms and the dumbbells up so your arms form 90-degree angles.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you press the dumbbells upward,

3) ...until your arms are fully extended.

4) This is the ending position.

5) Then, inhale while you allow the dumbbells to lower back down,

6) ...until your upper and lower arms form a 90-degree angle to each other.

7) Squeeze your pecs and hold for a count of two seconds

8) Repeat reps for a full set.

9) When your set is complete, lower each dumbbell to your thigh and then to the floor.

Proper Form

Pay special attention to following proper form by...

Keep your elbows flared outward.

Be sure to maintain control of the dumbbells. Do not allow the dumbbells to tilt forward or backwards. Keep your arms perpendicular to the floor.

Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.

Press your shoulder blades firmly into the bench while pushing up each rep.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.

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