DECLINE DUMBBELL BENCH PRESSES (PALMS IN)

Palms-In Decline Dumbbell Bench Presses

Alternate Name: -
START POSITIONEXECUTION
Lie down on a decline bench and raise the dumbbells above your chest in line with your lower chest area. Keep your arms slightly bent and palms in. This is your starting position.Lower the dumbbells until they are past your chest and then push them back up to the original starting position. Repeat this movement for the desired or prescribed number of repetitions.
DODON'T
  • Perform this exercise in a smooth and fluid motion
  • Don't lock out your arms at the top
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use heavier dumbbells.
MUSCLES WORKED
PRIMARYSECONDARY
ChestShoulders & Triceps
CLICK HERE for Muscle Anatomy Chart
MORE CHEST EXERCISES
Dumbbell Bench PressDecline Dumbbell Presses
CLICK HERE for COMPLETE LIST of CHEST EXERCISES

This is a unique exercise that is best used to add some variety to an already existing chest workout regimen. It's not the type of exercise you want to build an entire routine around. Thus, use it as a "filler" or alternating exercise.

Also, keep in mind that this movement is not for beginners. If you're an absolute beginner you may want to try more standard chest exercises like the flat (barbell) bench press.

If you can go heavy with the dumbbell weights, do so. This exercise doesn't need to be a finesse exercise (although it can be by using lighter dumbbells). Going heavy will put some mass on your inner chest area; this is a good thing because most people often neglect this part of the chest.






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