Decline dumbbell bench press

The decline dumbbell bench press is a popular upper-body exercise targeting the lower pectoral muscles. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.

Benefits

Adds size and strength to the pecs
Targets the lower chest
Allows for natural shoulder and wrist rotation
May be more shoulder-friendly than barbell presses

Type: Strength
Main Muscle Worked: Chest
Equipment: Dumbbell
Level: Intermediate

Chest

Directions:

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Once you are lying down, move the dumbbells in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
Bring down the weights slowly to your side as you breathe out. Keep complete control of the dumbbells at all times. Tip: The forearms should always be perpendicular to the floor throughout the motion.
As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions of your training program.

Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.

When using heavy weights, it is best having a partner hand the dumbells to you as you lay down.

Variations: You can use an exercise band or a barbell to perform this exercise.