20 DEGREE DECLINE DUMBBELL PRESS (TENSION)

  • PRIMARY MUSCLE
  • LOWER CHEST
  • SECONDARY MUSCLE
  • N/A
  • CORE FOCUS
  • LOWER CHEST
PROPER EXERCISE TECHNIQUE

Set the bench at roughly a 20 degree decline angle. (If substituting with plates, be sure to place rubber between the weights and the bench to increase friction and ensure stability). Lie on the bench with feet flat on the floor. Using a bit of momentum as you lie back, bring the dumbbells up to the starting position. Place your hands so that they lie midway between the pronated and neutral position (You may have to make slight adjustments to achieve the ideal contraction in the upper region of the lower pectoral). Lower the weight and focus on keeping the arms bent around 90-degrees at the bottom of the press. Press up in a "scooping" motion and in toward the midline of the body using a Tension style of repetition; approximately a 3-1-3 tempo. To keep tension on the lower chest, allow the arms to rotate so that the move toward the neutral position (without supinating with the biceps) at the top of the movement. Keep the hands about six inches apart at the top of the movement.

Core Focus: Lower pectoral. The slower cadence is geared more toward refinement.

DEMONSTRATION VIDEO
 
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