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1 exercise
Decline Bench Dumbbell Press
This Your Workout Title 0 min-minute gym workout plan effectively targets your chest. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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1 exercise
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Decline Bench Dumbbell Press
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Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
  1. Sit on a decline bench and place your feet under the leg brace. Rest a dumbbell on each thigh.
  2. Grab hold of the dumbbells with an overhand grip and lie back on the bench.
  3. Position the dumbbells on either side of your chest. Your palms should face outwards and your arms should be bent under each weight.
  4. Slowly press the dumbbells up from the elbows until your arms are fully extended over your chest.
  5. Return to the starting position by lowering the dumbbells to either side of your chest again. You should feel a slight stretch in your chest and shoulders.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
  2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
  3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
  4. Push the weights up by straightening your arms.
  5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
  6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
  7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
  8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
  2. Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
  3. Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
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