Manual

22
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.