Decline Dumbbell Bench Press

Decline Dumbbell Bench Press Instructions

• Position your legs securely in the padding of the decline bench and lay back slowly with a dumbbell in each hand rest atop of your thighs.
• Focus on pinning your shoulder blades (scapulas) together as you lie down. 
• This creates a stable shoulder position to press from.
• Your back should not be excessively arched.
• Press dumbbells up directly above your lower chest with a relatively neutral hand position.
• Lower the dumbbells with a neutral hand position until handles are level with your chest.
• Feel your chest and triceps loading on the descent. 
• Pause quickly and then press the dumbbells upward without locking the elbows out.

*Tips*

• Your hands can rotate subtly through the movement.
• Do not let your elbows excessively flare internally or externally.