Dumbbell Declined Bench Press

Starting position

Lying on the declined bench, one dumbbell in each hand, pronation grip. Hold the dumbbells on the sides at chest height, elbows on the outside. Your forearms should be perpendicular to the ground.

Execution

While contracting your pectorals, push the dumbbells upwards until your arms are almost stretched out, and then go back to the starting position.

During the whole movement:

• Keep your elbows on the outside to make sure your pectorals are fully engaged and your anterior deltoids and triceps are minimally engaged.
• Keep your shoulders pressed against the bench.

Equipment required

Main muscles

Secondary muscles