The decline dumbbell press is another variation of the bench press. By performing the exercise in a decline position you place greater emphasis on your lower chest area. The decline press will also work the front head of your shoulders as well as your triceps to a lesser extent. You will find you have less control when performing this exercise than any other variation of the dumbbell press due to the decline position. Gravity is against you in this position so be sure to perform slow and controlled reps when needed. Here’s how to perform the decline dumbbell press with proper form:
Decline Dumbbell Press Form
Grab a Bench. Grab yourself a bench and position it in the decline position. This is around 30 degrees however some benches will have a set decline level so use those if you can.
Get in Position. Grab a pair of dumbbells and sit down on the bench with dumbbells standing upright, resting on your thighs. If this is the first time you have performed this exercise or you have very little experience with this lift then I would start off light until you master the form. Slowly lay down on to the bench while keeping the dumbbells as close to your chest as possible. Ideally dumbbells should be touching/resting on your chest as you come down.
Once you are fully (or nearly fully) laid out in the decline position you will need to rotate your hands and move the dumbbells out to your side ever so slightly. Once you do this palms should then be facing away from you. Lift the dumbbells up above your chest area and you can begin your set. Feet should be firmly planted on the floor at a comfortable yet stable position. Some decline benches may require you to hook your legs under the pads. In this case, ensure you do this at the start of the lift before you lay down on the bench.
Lifting The Weight. You will want to lift the weight up above your middle chest area. Things can be deceiving in the decline position and you may feel the urge to simply lift the dumbbells up above eye level. Do not do this. Try and aim for lifting them infront of you ever so slightly so when lifted, the dumbbells are above the middle area of your chest. When lifting the dumbbells ensure you have your shoulder blades/ upper back pinned down against the bench. Try not to let them move from this position.
Focus on maintaining contact with the bench throughout the lift. Squeeze dumbbells hard and lift the weight upwards and inwards towards the body slightly. Dumbbells should not touch in the top position but a slight inwards movement nearer the top of the lift can help you maintain form and control. It will also help to maintain tension on the chest muscle. Try and look up towards the ceiling during the lift to avoid neck ache or injuries.
Lowering The Weight. Lower the weight under complete control. If you find the weight travelling down quite quick, either focus on slowing it down more or lower the weight slightly. You want to be in control when lowering the weight in a decline position to ensure the chest muscle is getting worked sufficiently and you do not cause yourself an injury. Bring the weights down as if you are pulling them down and not just allowing them to drop down to your chest.
If you lift the weight in an upwards and inwards motion as recommended in the above point, during the lowering phase you will lower them in a triangular motion (down and out to the side slightly). Maintain a tight grip on the dumbbells on the way down. It can help to focus on squeezing the dumbbells as you lower and raise them to feel more secure and stable throughout the lift. You may also be able to bang out another rep or two using this method.
Decline Dumbbell Press – Things To Think About
Control. You want to be in complete control at all times throughout the decline press. If you lower the dumbbells too quickly you may lose stability and force the dumbbells to fall backwards slightly. Fast movements may also dislodge your position on the bench throwing your form off. Maintain a controlled motion throughout the lift and keep that tension on the lower chest.
Getting Dumbbells In Position. It may take you a few workouts to get use to the method explained above on getting the dumbbells into position. Unfortunately there will come a time when the weight will probably get too heavy for you to get it into position on your own. The only thing you can do here is to get a spotter or workout partner to help you.
Lift Dumbbells Up In a Straight Line. This will seem tricky at first due to the decline position you are in so it can be useful to focus on lifting the dumbbells up and forwards slightly. Always aim to lift dumbbells above the middle chest area.
