Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. This variation is performed with dumbbells and mainly works the lower chest muscles due to the negative incline.
Hold a dumbbell in each hand. Lie on a negatively inclined weight bench (incline approx. 15-30° downwards) and press your feet firmly into the floor.
2
Spread your arms out so that there is a 45° angle between your upper arms and upper body. Your forearms should be perpendicular to the floor (elbows pointing downwards, weight towards the ceiling). Position your hands at chest height with your palms facing forward.
3
Press the dumbbells upwards in a powerful and controlled manner. Almost, but not fully, extend them to protect the elbow joints. Breathe out as you do this
4
Lower the dumbbells in a controlled manner until they are back at chest level. Exhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
If the negative bench in your gym has leg pads, hook your feet onto them for more stability. Make sure that you keep your chest slightly out and your shoulders fixed (backwards and then forward and backwards) throughout the exercise. This will help you engage your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. During the eccentric movement, lower your hands until you feel a slight stretch in your chest muscles. Make sure that your wrists are not bent and are in line with your forearm.
Muscle groups
Primary
Chest (lower)
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Dumbbell
Decline bench
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