THE DECLINE DUMBBELL PRESS

Give your chest a lift with this simple exercise

By Michael Berg, NSCA-CPT | Photos by Robert Reiff













For most women, chest training isn't a priority. After all, the pectoral muscles literally take a back seat to, shall we say, the fatty tissue prevalent in that area. But decline presses, whether with a barbell or dumbbells (as shown here), can make a very noticeable difference in your physique. Hey, think of it as a very inexpensive breast lift.

START: Grasp a pair of dumbbells and sit on a decline bench with your ankles behind the roller pads. Then recline back into position and hold the dumbbells even with your lower chest, elbows bent and pointed toward the floor. Alternately, if you have a partner, you can lie back and have your partner hand you the weights.

MOVEMENT: Extend your arms to press the dumbbells straight toward the ceiling in a controlled manner; allow them to arc slightly toward each other, but don't bang them together at the top. Lower to the start position and repeat.

Bonus Tips:

>> Keep your head on the bench throughout the exercise.

>> Don't bring the dumbbells below the level of your chest.

>> Keep your elbows out and away from your body.

>> Keep the dumbbells perpendicular to the floor throughout the exercise.



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Biceps Builder: The Preacher Curl
Bare Arms
Dumbbell Lying Triceps Extension

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