Decline Dumbbell Bench Press

Chest · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Hook your legs and get the dumbbells up before you settle all the way back. Lower under control to the lower chest, without letting the weight drag your shoulders backwards, then press in slightly. The lowering is the exercise: count two seconds. You feel it in the lower chest. Declined, it is very easy to bounce out of the bottom, and that is exactly where shoulders get hurt.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Triceps

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