- 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.
- Once you are laying down, move the dumbbells in front of you at shoulder width.
- 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.
- 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.
- 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..
- Repeat the movement for the prescribed amount of repetitions of your training program.
Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
If using really heavy weights, it is best if a partner gives them to you as you lay down.
Variations: You can use an exercise band or a barbell to perform this exercise.
Similar to the Dumbbell Bench Press but on a decline bench. This works more of the lower chest.
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Review: Decline Dumbbell Bench Press
Sep 8, 2011 11:13 AM: This is an excellent chest exercise. It should be part of a lot of workout repertoires. Although for some people decline chest exercises aren't as important. There are many people out there, myself included, who build muscle in other areas a lot easier than chest. For these people I recommend hitting...+See More
of people found this review helpful
Review: Decline Dumbbell Bench Press
Sep 2, 2011 11:49 AM: Anyone else notice that both in the video and in the written directions it tells you to exhale/breathe out when the dumbbells are both going up and down. typo/mistake?
of people found this review helpful
Review: Decline Dumbbell Bench Press
Jul 4, 2010 7:12 AM: decline presses and flyes should be not included in any workout!As the lower chest increases very easily and looks ugly!!!!!!!!!!!
of people found this review helpful
Review: Decline Dumbbell Bench Press
Dec 20, 2009 11:43 AM: Should've had another view from behind.
of people found this review helpful
Review: Decline Dumbbell Bench Press
Dec 13, 2009 2:56 PM: Amazing exercise, definitely underused by many
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Review: Decline Dumbbell Bench Press
Nov 22, 2009 10:11 AM: good workout, but i hate the barbell dumbbell bench press
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Review: Decline Dumbbell Bench Press
Nov 7, 2009 6:33 PM: Agreed
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Review: Decline Dumbbell Bench Press
Oct 30, 2009 4:17 PM: Great workout