Alternating Decline Bench Press
Step 1
Holding one dumbbell in each hand with an overhand grip (palms facing away from your body), lie down on the decline bench. Place your legs under the circular leg pad so that it rests on the front of your ankle when your knees are bent to 90 degrees. Extend your elbows to hold the dumbbells directly in front of your chest. This is your starting position.
Step 2
Inhale. Bend your right elbow outwards to lower the dumbbell towards your chest until your arm forms a 90-degree angle.
Step 3
Exhale. Extend your right elbow and push the dumbbell away from your chest to return to the starting position.
Step 4
Inhale. Bend your left elbow outwards to lower the dumbbell towards your chest until your arm forms a 90-degree angle.
Step 5
Exhale. Extend your left elbow and push the dumbbell away from your chest to return to the starting position. Continue alternating between right and left for the specified number of repetitions.
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