Decline Dumbbell Bench Press.

Make every rep count.

1. 01

   Set up safely: Grab the dumbbells from the floor with a neutral grip (palms facing each other). Rest one end of each dumbbell in your hip crease, then sit on the edge of a decline bench.

2. 02

   Get into position: Lie back under control, keeping the dumbbells close to your chest. Plant your feet/ankles securely in the bench supports.

3. 03

   Press: Take a deep breath, brace your core, and press the dumbbells up until your arms are straight (don’t over-arch your lower back).

4. 04

   Lower with control: Bring the dumbbells down slowly to a comfortable depth—aim for the handles to reach about chest level. Keep your wrists stacked over your elbows and your shoulders set down and back.

5. 05

   Drive up: Squeeze your chest and press back to the top, keeping the dumbbells steady and in line.

6. 06

   Repeat for your target reps.

7. 07

   Finishing safely: Avoid dumping the dumbbells to the sides unless you’re experienced or using very heavy loads. Instead, rotate back to a neutral grip, bring your knees up so the dumbbell ends touch your thighs, then use that contact to rock yourself back to a seated position before standing up.