How To Do a Decline Bench Press with Dumbbells

Emphasis

The primary muscles stressed in this movement are the chest muscles (pectoralis major and minor). The secondary muscles stressed are the shoulders and triceps.

Starting Position

Grab a dumbbell in each hand and carefully lay on a decline bench set at a 30-45 degree angle with your arms extended straight up toward the ceiling. Push your chest up and squeeze your shoulder blades together. This will help to isolate the lower and central muscles in the chest.

Movement

Take two to three seconds to lower the dumbbells until your elbows are at 90 degrees with the dumbbells outside your chest. Keep your forearms straight up and down and your elbows out to the sides. Press the dumbbells straight up to the starting position (two inches apart). Contract your chest hard during the movement.

Training Tips

• When pressing the dumbbells up to the starting position, do not overextend your shoulders and raise them off the bench. This will help to isolate your chest muscles.

Warning Tips

• Do not overextend your shoulders when pressing the dumbbells up. Failure to do so can result in serious injury to your shoulders.
• Do not excessively arch your back or raise your hips off the bench. Failure to do so can result in serious injury to your back.
• Do not lower the dumbbells any faster than two to three seconds. You must stay in control at all times will increase your risk of injury.

Robert Bovee Certified Master PPT, RTS, ETS, FTS

As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.

The post How To Do a Decline Bench Press with Dumbbells appeared first on The NFPT Blog.