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Dumbbell Decline Bench Press

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Equipment

  • Decline Bench
  • Dumbbells

Muscle Groups

  • Chest
  • Shoulders
  • Triceps

Purposes

  • Chest strength
  • Front deltoids strength
  • Triceps strength

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Lying on a declined bench, feet braced firmly, hold the dumbbells with straight arms toward the ceiling.
  • Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
  • Lower the dumbbells to the sides until they are level with the top of the chest.
  • Press them back up to straight arms, preventing them from touching at the top.

ProTip

  • Keep your chest up

Mistakes

  • Not keeping the chest up
  • Over-arching the lower back
  • Lifting the hips off the bench
  • Pushing the head back against the bench