The decline dumbbell press is an upper-body strength training exercise. It works your pectoralis major, particularly the lower portion of the muscle, according to "Serious Strength Training." Because the joint motion is the same as in flat dumbbell presses, decline dumbbell presses also work your anterior deltoids and triceps.
Starting Position
When lifting by yourself, hold two dumbbells in an overhand grip while sitting on the elevated end of a decline bench. Secure your feet and ankles underneath the pads and rest the dumbbells on your knees. Lie on the decline bench while bringing the dumbbells to your sides, level with your chest. Extend your elbows until the dumbbells are positioned directly over your chest with your palms facing forward. When lifting with a spotter, have the spotter hand you the dumbbells once your are lying on the bench with your arms extended.
Lowering Phase
Bend your elbows and slowly lower the dumbbells until they are even with either side of your chest. As you lower the dumbbells, make sure that your elbows are pointing straight down toward the floor. At the bottom position of the lift, you should feel a comfortable but significant stretch in your chest. Inhale as you lower the dumbbells to the bottom position of the exercise.
Press Phase
Extend your elbows and forcefully press the dumbbells back to the start position. Control the movement and do not let the dumbbells bang together at the top of the lift. Controlling the movement keeps constant tension on the muscles targeted by the decline dumbbell press. Exhale as you are pressing the dumbbells back to the start position.
Expert Insight
"Bodybuilding 101" recommends lowering the dumbbells to just under your chin rather than to your lower chest. Performing the exercise with dumbbells instead of a barbell provides you with a greater range of motion during the lift. Using dumbbells over a barbell also provides a significantly better contraction in your chest muscles.
References
- "Serious Strength Training"; Tudor O. Bompa, Ph.D.; 1998
- "Muscle Mechanics"; Everett Aaberg; 1998
- "Bodybuilding 101"; Robert Wolff, Ph.D.; 1995
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