Dumbbell decline bench press

Muscles worked

Also works

You need

How to do it

1. Adjust the bench at around 30 degrees of decline and grab a pair of moderately-heavy dumbbells.
2. With both dumbbells in your hands and close to your body, carefully get on the bench and secure your legs.
3. As you’re sitting upright with the dumbbells resting atop your thighs, bring your shoulders back, engage your abs, and take a breath.
4. Lower yourself slowly and make sure that your legs are secured and that your shoulders and head are in contact with the bench. Maintain your upper back position as you lie down.
5. Bring both dumbbells to your sides but avoid flaring your elbows out.
6. Take another breath and push both dumbbells up as you engage your chest and triceps.
7. Press up and in until your elbows lockout, and both dumbbells touch lightly.
8. Exhale and slowly bring the dumbbells back to your sides.