Decline Dumbbell Press

The decline dumbbell press targets the lower fibres of the pectoralis major, the portion that a flat bench works less directly. Lying head-down changes the angle between the arm and the torso, so the pressing line runs downward and the lower chest takes a larger share of the load. It has a second advantage that gets less attention: the decline position reduces the demand on the front deltoid, which makes it a comfortable choice for anyone whose shoulders complain during flat or incline pressing. Holding the dumbbells with a neutral grip, palms facing each other, keeps the elbows tucked closer to the ribs and adds to that effect. Dumbbells also allow a deeper stretch than a bar, since nothing stops the hands at chest level. Secure your feet under the pads before you take the weights.