Decline Dumbbell Bench Press
Exercise Information
Primary Muscles: Chest (Pectoralis Major - Sternal)
Secondary Muscles: Front Shoulders (Anterior Deltoid), Triceps
Equipment: Dumbbells, Decline Bench
Level & Type: Intermediate/Advanced - Compound Exercise
- Slowly roll back onto the decline bench with both dumbbells firmly grasped in hands. If a spotter is present, they may assist you by handing you the weights AFTER you lay down. Have both ends of the dumbbells touching each other in front of you (towards the ceiling). This is the starting position, your elbows should be slightly bent, not locked.
- Take a deep breath in (inhale) and slowly control the dumbbell downwards towards nipple level. The angle of the elbow should not be lower than 90 degrees for safety purposes - if you are an advanced lifter with experience, going lower than 90 degrees shouldn't be a problem. If you're a beginner, we cannot stress how crucial it is to follow the 90 degree guideline. Once lowered, this will be the ending position.
- Exhale, and push the dumbbell towards the ceiling by extending your elbows and squeezing the chest together. This should bring the dumbbells back up to the starting position - repeat.
Tips & Precautions: Decline exercises may be neglected because of limited equipment, and/or specific health concerns. Decline exercises should not be performed by high blood pressure individuals, or anybody that becomes dizzy from a sudden change of position. We cannot stress how important it is to have the elbows are 90 degrees on the lowering phase. Having the dumbbells too low could cause serve injury in the shoulder joint, and possible tears within the chest muscles.
Variations: The Decline Bench Press can be done with a Barbell, or a pair of Dumbbells. Lowering the decline of the bench will recruit more lower fibers of the Pectoralis Major.
