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18
Chest Exercises
Decline Chest Press
START ACTION
START
• Grab the dumbbells and lie back
on the bench.
• Bend your elbows back, keeping
your arms at approximately
60-90 degrees away from your
sides, and your elbows equal to
your shoulder.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in
your lower back.
• Slowly press the dumbbells
upward, straightening your arms
while moving the dumbbells
toward each other, directly over
the center of your chest.
• Don’t lock out your elbows, keep
the tension on the chest.
• Slowly return to the starting
position, keeping your wrists
steady and your movements slow
and controlled.
FINISH
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Declined
Success tips
• Maintain a 60-90 degree angle
between your upper arms and torso at
the start of the motion, and 90 degree
angle from your torso at the top.
• Keep knees bent so your feet are
positioned flat on the floor directly
under your knees.
• Do not let your elbows travel behind
your shoulders when you are lowering
the dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
• Keep your arms directly in line with
the dumbbell over your wrists and
elbows.