Decline Dumbbell Press

Muscles worked

How to do Decline Dumbbell Press

1. 1 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.
2. 2 Once you are laying down, move the dumbbells in front of you at shoulder width.
3. 3 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.
4. 4 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.
5. 5 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..
6. 6 Repeat the movement for the prescribed amount of repetitions of your training program.

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