Decline Dumbbell Press

Proper Positioning

1. Lie on the decline bench (bench positioned at a 30 - 40% downward slope) in a supine position (lying face upwards) with feet firmly between the pads

2. Place the head, shoulder blades, and sacrum firmly on the bench

3. Slight arch in the lower back

4. Grasp the dumbbells with a pronated grip slightly wider than shoulder width perpendicular to the body

Proper Technique

Eccentric - Descend

1. Squeeze the chest toward the midline to activate the muscle throughout the entire movement

2. Slowly lower the weight by flexing the elbows

3. Lower slightly below or at the nipple line tucking in the elbows

4. Lower until arms are 90 degrees or one side of the dumbbell touching the lower chest

5. Inhale on the downward phase of the movement

Concentric - Ascend

1. Press the weight up by contracting the pectoralis muscles with a focus on the lower chest

2. Bring the dumbbells together with the chest still contracted without locking the elbows

3. Exhale on the upwards phase of the movement

Essential Tips

1. Avoid bouncing at the bottom of the movement

2. Movement should go straight up and down directly in a straight line

3. Always keep the glutes on the bench

4. Make sure to use the full ROM (range of motion)