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dumbbell horizontal push Activity intensity • Moderate ✓ knee safe ✓ shoulder safe ✓ lower back safe ✓ wrist safe

Decline Dumbbell Bench Press

Primary Muscles: lower chest, chest

Secondary Stabilisers: triceps, anterior deltoid

DEFAULT REP RANGE

8-12 reps

INTERVAL REST TARGET

90s

DIFFICULTY

intermediate

Biomechanical Coaching Cues

Secure your shins under the decline bench pads on a slight 15 degree decline.
Lower the dumbbells to the lower chest line with wrists neutral.
Press straight up toward the ceiling and squeeze the pectorals at the top.

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High-to-Low Cable Crossover

cable • beginner • Rest 75s

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Flat Dumbbell Bench Press

dumbbell • beginner • Rest 120s