Lie on the bench holding a pair of dumbbells above your chest, with your back in a normal arch. Lower the dumbbells toward the sides of your chest (stop when your elbows are at torso level or just a little lower), pause, and then back up the starting position.
Decline Dumbbell Bench Press
Muscles Trained: Lower Chest, Shoulders, Triceps
Lie back on a decline bench holding a pair of dumbbells in your hands, with your legs locked underneath the supports. As you lie back, position the weights just above your shoulders and then press them up over your chest until your arms are completely straight. Pause, lower and repeat.
Incline Dumbbell Bench Press
Muscles Trained: Upper Chest, Shoulders, Triceps
Grab a pair of dumbbells and lie on your back on an incline bench with your feet flat on the floor. Lift the dumbbells so they are above your chin, and hold them with your palms turned out (thumbs facing each other). Slowly lower the weights to your upper chest, pause, and then push them back above your chin.
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