Exercise Guide

Decline Bench Press With Dumbbells

Pectoralis Major
Triceps, Deltoids
rating: Ø 4.80 through 5 votes
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required:Bench, Dumbbells (2)
optional:Workout Partner
Variations available (11)
Starting PositionExecution

General And Specifics

  • although the whole chest is demanded, the focus is on the middle and lower chest area
  • a partner can help you with the last repetitions and deliver and receive the weight

Starting Position

  • adjust the weight bench about 30 degrees decline
  • take two dumbbells, sit down on the bench and hook in the feet (if possible)
  • at first place the weights on your thighs (palms point to each other)
  • while you lean back controlled, bend the arms and bring the weights next to your chest about in a line with your nipples
  • the weights are arranged above the elbows and wider than shoulder width apart, the elbows point diagonally down and outwards
  • rest the head on the weight bench
  • the palms point to the feet

Correct Execution

  • push up the weights simultaneously or alternatingly
  • avoid a hollow-back, do not push the arms through completely in the final position to except injuries
  • the weight are not allowed to touch
  • bend the arms and let the weights come back to the starting position
  • pause shortly and repeat several times without momentum
  • do not throw the weights down to the sides, otherwise the shoulders are strained to much
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Strength Training With Dumbbells, Barbell And Kettlebell, Dumbbells, Free Weights, Pecs, Chest, Strength