Decline Bench Press

Dumbbell Decline Bench Press Exercise

Target Muscle: General or Pectoralis Major, Sternal (Chest)

Workout Mechanics: Compound | Workout Force: Push Exercise | Utility: Basic or Auxiliary

Stablizer Muscle: Biceps Brachii, Short Head

Synergists: Pectoralis Major, Clavicular, Deltoid, Anterior, Triceps Brachii

Decline Bench Press Instructions

Decline Bench Press Technique

Sit down on decline bench with feet under leg brace and dumbbells resting on thigh. Lie back with dumbbells. Position dumbbells to the sides of chest with bent arm under each dumbbell.

Decline Bench Press Form

Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of chest until slight stretch is felt in chest or shoulder. Repeat.

Stirrup should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. No need to drop weights - see suggested mount and dismount technique.

Related Dumbbell Exercises
1. Bench Press
2. Decline Fly
3. Fly
4. Pullover