DECLINE DUMBBELL PRESS

Muscles Trained :
Pectoralis Major (primarily lower portion), Triceps, and Anterior Deltoid

Joint Actions :
Shoulder Horizontal Adduction, Elbow Extension

Instructions :

1. Lie supine (facing upward) on a decline bench with a set angle between 20 and 45 degrees.
2. Anchor feet to prevent from slipping off the bench.
3. Grasp dumbbells with a pronated (overhand) grip and place the weight slightly wider than shoulder width at the nipple level.
4. To begin the movement, press the weight upward way from the body and head.
5. Exhale throughout the upward movement phase.
6. Continue the movement until the arms are extended (straight) and the dumbbells are touching each other.
7. Lower the weight in a controlled fashion down to starting position.
8. Inhale throughout the downward movement phase.
9. Repeat the movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Pushing the weight at an angle towards the head in the upward movement phase instead off away from the head.
2. Keeping the arms uneven throughout the movement instead of moving them simultaneously.
3. Bouncing weight at bottom of movement to initiate return to start position.

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