Overview

The dumbbell decline bench press strengthens the lower chest muscles and anterior shoulder muscles. This is a challenging exercise and should be performed with a spotter for safety. It is common for the decline bench press to be included in bodybuilding routines as a means to develop a symmetrical chest.

Description

• Lying on a declined bench, feet braced firmly, hold the dumbbells with straight arms toward the ceiling.
• Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
• Lower the dumbbells to the sides until they are level with the top of the chest.
• Press them back up to straight arms, preventing them from touching at the top.

Mistakes

• Not keeping the chest up
• Over-arching the lower back
• Lifting the hips off the bench
• Pushing the head back against the bench