Decline Neutral-Grip Dumbbell Press

Body region

• Chest
• Arms
• Shoulders

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set an adjustable bench to a slight decline and hook your feet under the leg rollers.
2. Sit with the dumbbells on your thighs, then lie back and bring them over your chest, palms facing each other.
3. Pull your shoulder blades together and lower the dumbbells beside your lower chest, elbows close to your body.
4. Press back up until your arms are straight.
5. Bring the dumbbells to your chest before sitting up or handing them off.

Cues

• Keep the palms facing each other the whole time.
• Keep the feet locked under the rollers.

Common mistakes

• Letting the elbows drift wide.
• Clanking the dumbbells together at the top.
• Dropping the dumbbells to the floor from the decline position.

Variations

• Incline Neutral-Grip Dumbbell Press

Alternatives

• Dumbbell Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip Bench Press