How to perform Dumbbell Decline Bench Press with proper form
Setup
- Bench Position: Adjust a decline bench to an appropriate angle (around 15-30 degrees).
- Dumbbells: Select a pair of dumbbells.
- Starting Position: Lie on the bench with your head at the lower end, feet secured at the top of the bench for stability.
Grip
- Hold Dumbbells: Grasp a dumbbell in each hand, palms facing forward. Start with the dumbbells at chest level.
Execution
- Starting Position: Keep your elbows bent and parallel to the ground, maintaining a slight arch in your back.
- Lowering Phase:
- Slowly lower the dumbbells to the sides of your chest.
- Ensure your elbows are at about a 45-degree angle to your torso.
- Lifting Phase:
- Press the dumbbells upward in a controlled manner until your arms are fully extended above your chest.
- Squeeze your chest muscles at the top of the movement.
Breathing
- Inhale while lowering the dumbbells.
- Exhale as you press the weights back up.
Tips
- Maintain a firm grip on the dumbbells.
- Avoid locking out your elbows at the top of the press.
- Keep your feet secured and your body pressed against the bench throughout the exercise.
Common Mistakes
- Allowing elbows to flare out excessively.
- Arching the back excessively—keep a natural curve.
- Dropping the weights too fast; maintain control throughout the movement.
Exercises
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Cable Kickback, Cable
Type: Upper, Push
Target: Triceps
Handstand Push Up, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Skullcrusher, Barbell
Type: Upper, Push
Target: Triceps
Skullcrusher, Cable
Type: Upper, Push
Target: Triceps
Skullcrusher, Dumbbell
Type: Upper, Push
Target: Triceps
Skullcrusher, EZ Bar
Type: Upper, Push
Target: Triceps
Triceps Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Dip, Leverage Machine
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Extension, Barbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Cable
Type: Upper, Push
Target: Triceps
Triceps Extension, Dumbbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Band
Type: Upper, Push
Target: Triceps
Triceps Pushdown, Cable
Type: Upper, Push
Target: Triceps
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps