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Decline Dumbbell Chest Press


  • Set a bench to a negative angle so that your feet are above your head.
  • Grab dumbbells that will be used in the desired workload range and lay on your back on a bench or floor.
  • Squeeze your shoulder blades together to keep your back and shoulders tight.
  • Have dumbbells at your side and lie back down on the pad.
  • Start with the dumbbells at your sides chest level with elbows tucked into your lats and back flat on the bench and feet planted in the ground.


  • Press the dumbbells up and lock out your elbows at the top.
  • Bring the weight back down to starting position and repeat for necessary reps.


  • After completion, perform a sit up back to the top.