How to Do Decline Dumbbell Presses

Weight lifting exercises require you to be perfectly balanced in order to get the best results possible. Some people take this workout pretty easy, so they end up injuring themselves rather than gaining strength in their muscles.

In order to avoid any trouble, one must head to a gym and get training from a professional instructor. However, most of us cannot afford such a thing because of a couple of reasons. One of them is that we don’t have enough time to hit the gym regularly whereas the other is related to our budget.

In such a situation, one should not worry at all and start exercising at home. One of the easiest workouts, which can be performed at home, is the decline dumbbell bench presses.


  • 1

    Buy dumbbells and bench

    First of all, you will have to make sure that you have the dumbbells and an exercise bench. With the help of these two tools, you can perform dozens of exercises without wasting any money. You just need to invest once and then use these things for years to come. If you don’t have enough savings, you can buy the dumbbells first and start exercising on any flat surface. Later you can purchase the bench too, once you have enough savings.

  • 2

    Lay down flat on the bench

    Once you have bought the exercise tools, lay down flat on the bench. Your back should be comfortably placed on it whereas your feet should be touching the ground. Make sure you have positioned yourself correctly, so that there is absolutely no stress on your back muscles. While you get into the right position, make sure you have placed the dumbbells by your sides.

  • 3

    Pick the dumbbells up

    Now, pick the dumbbells up and bring them around chest height. Start off slowly, as you can hurt yourself otherwise.

  • 4

    Stretch your arms up

    You should now stretch both arms in the air. Rather than keeping them at a distance, bring them closer in order to improve the balance. When both arms are fully stretched, you should join the dumbbells together.

  • 5

    Bring the arms down

    Once again, you should not be hasty while bringing the dumbbells down. Do this slowly and increase the pace of the exercise, when you start feeling comfortable with the weight. Drop your arms down to the sides and continue repeating the same phenomena for the next 10 minutes.

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