Chest Exercises

Decline Dumbbell Bench Press

Skill Level Intermediate
Type Strength Training
Equipment Bench, Dumbbells
Body parts Chest, Delts, Triceps

This upper body strength exercise develops the chest, shoulders, and triceps. The decline angle will place more emphasis on the muscles in the lower chest.

Instructions

Grab a pair of dumbbells and lie on a decline bench on your back. Hold the dumbbells with arms fully extended directly above your chest.
Lower the dumbbells slowly to the sides of your chest, tucking your elbows close to your body so they create a 45-degree angle in the bottom position. Pause and then press the dumbbells back to the starting position.

Trainer’s Tips

Do not let the elbows flare out. Keep the elbows close to your sides throughout.

Advanced variations

How To: Barbell Bench Press
General Pushup
Warrior Fit Incline Dumbbell Bench Press
How To: Barbell Bench Press
Decline Dumbbell Bench Press
Reverse-Grip Incline Bench Press