Muscles Worked:

The primary muscles worked during decline dumbbell presses are the lower chest (Pectorals). Secondarily are the middle chest, shoulders, triceps, and forearms.

Equipment needed:

Dumbbells, decline bench

Execution:

Lie on a decline bench. You may need someone to assist you to get the dumbbells into the starting position. When you start the exercise, your chest should be in a stretched position with your arms bent and the dumbbells lowered so they are even with your chest. Your palms should be facing each other. With an explosive motion, push the dumbbells toward the ceiling. As you are pressing up, rotate your thumbs toward each other so the dumbbells come together and form an "A" shape at the top of the movement. With control, lower the dumbbells back to the starting position with your palms facing each other and dumbbells parallel with your body.

Form:

Make sure you are in a stable position on the bench with your ankles braced. Keep the dumbbells under muscular control

Range of Motion:

Always use a complete range of motion. Make sure you press the dumbbells all the way up so your chest is fully contracted but do not lock your elbows. Lower the dumbbells so your chest is fully stretched at the bottom of the movement. Do not limit your range of motion for the use of a heavier weight.

Comments:

Decline dumbbell presses are an effective exercise to emphasize the lower chest. Dumbbells allow you to use a greater range of motion than a barbell so take advantage of it. Don't cheat your range.