Decline Dumbbell Press

Set-up

• Set the bench to a slight decline and secure your legs under the pads.
• Lie back with a dumbbell in each hand held beside your lower chest.

How to do it

1. Press the dumbbells up over your lower chest until your arms are straight.
2. Lower them under control to the sides of your lower chest.
3. Press back up, keeping your wrists stacked over your elbows.

Coaching cues

• Keep your shoulder blades squeezed together on the bench.
• Move the weights in a straight line, not towards your face.

Common mistakes

• Letting the dumbbells drift towards your head.
• Dropping the weights too fast at the bottom.

Safety

• Ask a partner to hand you the dumbbells and take them back: getting into and out of a decline is awkward.