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Chest · Intermediate

Decline Dumbbell Bench Press

Decline dumbbell press with independent arm control.

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Decline Dumbbell Bench Press demonstration

Exercise overview

Training details

ChestTricepsShouldersSerratus Anterior

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Lie back on a decline bench with a dumbbell in each hand at chest level.
  2. 02Secure the feet and set the shoulder blades into the bench.
  3. 03Press the dumbbells upward over the lower chest.
  4. 04Keep both weights level and avoid letting them drift toward the face.
  5. 05Lower slowly until the elbows reach a comfortable depth.

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Variations

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Alternatives

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