Dumbbell Press - Decline Reverse Rotation

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Chest Triceps Shoulders Strength Dumbbell Decline Bench Push Compound Gym

Purpose: This exercise is used to target the lower pecs muscle to develop size, definition, strength, endurance and power.

Benefits: This exercise works the chest muscles with a focus on your lower pecs. The reverse grip makes the exercise more difficult.

Lie on a decline bench and lock your feet under the restraining bar. Grasp dumbbells with a palms inwards grip and push them above your chest, elbows straight. This is your starting position. Lower the dumbbells slowly to your lower chest while rotating them to a supinated (reverse) grip. Do not bounce them off your chest. Inhale during this movement. Push the dumbbells back to the starting position. Exhale during this movement. Do not arch your back. Hold dumbbells with a palms inwards grip and push them above your chest, elbows straight. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.