Dumbbell Decline Bench Press

oec:dumbbell-decline-bench-press

A dumbbell pressing variation performed on a decline bench, targeting the lower and sternal heads of the chest with reduced anterior shoulder stress.

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Also called: Decline Dumbbell Bench Press, Decline Dumbbell Press, Decline DB Bench Press, Decline Bench Press Dumbbell

How to do it

Secure your legs under the ankle pads of a decline bench set to roughly a 15 to 30-degree angle.
Sit upright with a dumbbell resting on each thigh.
Lie back onto the bench, bringing the dumbbells to the sides of your lower chest with wrists neutral and elbows tucked at roughly a 45-degree angle to your torso.

Press the dumbbells upward and slightly inward in a smooth arc until your arms are extended over your lower chest, without clashing the weights together at the top.
Pause briefly at full extension while maintaining tension across the chest.
Lower the dumbbells under control until you feel a comfortable stretch across your pectorals, with your forearms remaining vertical throughout the descent.

Inhale as you lower the weights toward your chest; exhale forcefully as you press them to lockout.

Flaring the elbows out perpendicular to the torso.: Tuck the elbows to approximately 45 degrees relative to the ribs to protect the shoulder joint.
Collapsing into excessive shoulder extension at the bottom.: Stop the descent once the dumbbells reach chest level and forearms remain vertical.
Banging the dumbbells together at lockout.: Bring the weights together using chest contraction without allowing them to make contact.

Take care when dismounting; at the end of the set, bring the weights to your thighs before sitting up, or carefully drop them to the floor if using safe drop mats.
Ensure your shins and ankles are firmly locked into the roller pads before lying back.

This record: CC-BY-SA-4.0.