Shape up Your Lower Pecs with Decline Dumbbell Chest Press

Decline Dumbbell Chest Press (video above) is one the best free weight exercises to develop lower chest muscles.

> You start this exercise by lying down on the bench with your feet shoulder width a part and firmly planted on the floor.

> Begin with both the dumbbells over your chest and with arms fully extended.

> Now breathe in and lower the weight slowly till it reaches your lower chest level .

> From here breathe out and push the weight back to the starting position by contracting your chest and core muscles.

For starters you can try 2 sets of 10 – 15 reps per set .

Important points to keep in mind while performing this exercise –

A. Keep your shoulder blades pulled back while performing this exercise,do not cave your chest in but keep it pushed out all throughout the movement.

B. Keep the weight total under control especially when it comes down (eccentric phase) …if the weight comes down too fast then your shoulder will try to break the momentum and that can cause shoulder injury. 

C. Breathe in when the weight comes down and breathe out when you push the weight up. .


Raghav Pande is an India based Fitness Consultant

He is a Certified Fitness Trainer,Sports Nutritionist and the Winner of “You Tube Next Trainer”

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