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    Muscles worked: Lower Chest

    Grab a set of dumbbells and sit on the edge of a decline bench. Rest the dumbbells on their ends on the tops of your knees. Lean back and at the same time lift the dumbbells up towards your shoulders and lean back onto the bench. Lift the weights up till your arms are straight. Rotate your wrists and arms until your palms are facing each other. This is your starting position. Next, keeping your elbows far back as possible, lower the weights as far as you can go, at the same time twist your wrists so your palms face forward when you have reached the bottom of the exercise. Slowly, push the weights back up rotating your wrists again so your palms face inward at the top of the movement. Repeat for the number of reps assigned.
    Note You can keep your palms facing out in front of you throughout the entire movement.
    Don't jerk the weight up. Use a slow controlled movement. Don't bounce the weight as you lower them . Use control, this will prevent injuries. Don't let the weights move to far out from your sides. This can cause shoulder injuries.

    Alternate exercises: Barbell decline presses

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