Classification
Type | basic |
Mechanics | compound |
Direction | push |
Equipment | 2 dumbbells |
Additional Equipment | decline bench |
Instructions
Preparation
Grasp dumbbells, sit on edge of decline bench and put dumbbells on thighs. Lie in supine position, push dumbbells up above chest and keep arms slightly flexed. Let elbows point to sides.Execution
Lower dumbbells with elbows moving out to sides while forearms keep pointing up. As elbows reach height of bench pad press dumbbells up. Keep arms slightly flexed. Repeat.Variations / Comments
Fixate body on bench by pressing lower thighs against edge of bench.![Dumbbell Bench Press, Decline | Starting Position Dumbbell Bench Press, Decline Starting Position](/data/exercisefiles/46/846.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Bench Press, Decline | Ending Position Dumbbell Bench Press, Decline Ending Position](/data/exercisefiles/47/847.jpg)
Muscles
Target | Pectoralis Major, Sternal |
Synergist | Pectoralis Major, Clavicular | Deltoid, Anterior | Triceps Brachii |
Stabilizers | Biceps Brachii |
![Dumbbell Bench Press, Decline | Muscles Front Dumbbell Bench Press, Decline Muscles Front](/data/musclemaps/81/481.jpg)
Front
![Dumbbell Bench Press, Decline | Muscles Rear Dumbbell Bench Press, Decline Muscles Rear](/data/musclemaps/82/482.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)