Dumbbell Decline Bench Press

Dumbbell Decline Bench Press


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Push



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


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. Latissimus Dorsi involv ement is low on Decline Bench Press (Barnett 1995). Also see mount & dismount from special machine rack and Bench Press Analysis.

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