Decline Bench Press With Dumbbells

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