Decline Chest Press - Free Weight

Other types of Decline Chest Press: Machine Resistance Tube

  • Select two dumbbells then sit down on a decline bench. Hook your feet under the ankle bar then roll down to a laying position using your abdominals to stay in control and protect your back.

  • Press the weight over your chest until your arms are perpendicular to the floor with the ends of the dumbbells a couple of inches apart. Bend your elbows to a 90 degree angle.

  • Chest 

  • Arms  Shoulders 

  • Pectoralis major, Anterior deltoids, Triceps brachii

  • TIP: As you mount the bench, hold the dumbbells in a curled position, then lower yourself to the decline position. If your dumbbells are heavy, you may want to place them on the floor then pick them up once you are in position.

Variations for Decline Chest Press

  • Smith Decline Chest Press

    The Smith bar acts as a spotter so that you do not have to have a partner while lifting heavy weight.

  • Barbell Decline Chest Press

    Using a barbell may allow you to lift a bit more weight than using dumbbells since your arms can work together to stabilize the bar.


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