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Chest · Dumbbell
Dumbbell Decline Close Neutral Grip Press
Dumbbell Decline Close Neutral Grip Press is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and forearms assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Anterior Deltoids
- Forearms · Forearm Flexors, Forearm Extensors
How to do Dumbbell Decline Close Neutral Grip Press
- Lie back on a decline bench with your feet firmly planted. Hold a dumbbell in each hand close together above your chest using a neutral grip.
- Bend your elbows and lower the dumbbells toward your chest while keeping your palms facing each other and your elbows close to your torso.
- Press both dumbbells upward together until your arms are extended directly above your chest without locking your elbows.
- Slowly lower the dumbbells along the same path until they return close to your chest, then repeat for the desired number of repetitions.
Form tips
- Keep your elbows tucked close to your torso as you lower the weights.
- Press the dumbbells directly above your chest without letting them drift toward your head.
- Maintain contact between your head, back, hips, and the bench throughout the exercise.
- Inhale as you lower the dumbbells and exhale as you press them upward.
Dumbbell Decline Close Neutral Grip Press alternatives
More pectorals exercises
Dumbbell Decline Close Neutral Grip Press FAQ
What muscles does Dumbbell Decline Close Neutral Grip Press work?
Dumbbell Decline Close Neutral Grip Press mainly works the pectorals in the chest (Pectoralis Major and Triceps Brachii). The shoulders and forearms work as secondary muscles.
What equipment do you need for Dumbbell Decline Close Neutral Grip Press?
You need a dumbbell.
How many sets and reps of Dumbbell Decline Close Neutral Grip Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Decline Close Neutral Grip Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Decline Close Neutral Grip Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Decline Close Neutral Grip Press?
Other exercises for the pectorals include Barbell Close Grip Bench Press, Smith Machine Press Decline, Barbell Bench Press Decline and Machine Chest Press Decline.
For developers
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