Decline Dumbbell Bench Press

1. Grasp two dumbbells using an overhand grip while sitting at the high end of a decline bench.
   
   
2. Secure ankles and feet underneath pads.
   
   
3. Rest the dumbbells in an upright position on the knees.
   
   
4. Lie on a decline bench, simutaneously bringing the dumbbells so they are held at the sides of the torso with the chest level plane.
   
   
5. Raise the dumbbells to a position of straight arm's length (do not lock elbows), with palms facing forward.
   
   
6. At this point, the dumbbells are positioned directly over the chest in contact with each other.
   
   

• Slowly bend the arms and lower the dumbbells until they are at either side of your chest.
  
  
• Dumbbells are lowered to a position where a comfortable but maximum stretch is achieved.
  
  
• Raise the dumbbells from the sides of your chest to the original starting position.
  
  
• Perform the desired number of repetitions while keeping the movement fluent, slow, and controlled.
  
  

• Flat Bench Press
• Cable Crossovers
• Incline Bench Press