Decline Bench Press (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Find a decline bench and adjust it to a comfortable angle.
   • Sit on the bench with your back against the pad and your feet secured under the foot pads.
2. Step 2Grab the Dumbbells
   • Pick up a dumbbell in each hand and rest them on your thighs.
   • Ensure your palms are facing each other and your grip is secure.
3. Step 3Position Your Body
   • Lie back on the bench, bringing the dumbbells to shoulder level with your elbows bent.
   • Keep your feet firmly planted on the ground or secured under the foot pads.
4. Step 4Lift the Dumbbells
   • Press the dumbbells upward until your arms are fully extended, but do not lock your elbows.
   • Keep your wrists straight and your core engaged throughout the movement.
5. Step 5Lower the Dumbbells
   • Slowly lower the dumbbells back to shoulder level, maintaining control.
   • Ensure that your elbows are at about a 45-degree angle from your body.
6. Step 6Repeat
   • Perform the desired number of repetitions, focusing on maintaining proper form with each lift.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the dumbbells to your thighs.
   • Sit up and place the dumbbells safely on the floor or a rack.