Build Chest and Tricep Strength with Decline Close Grip Floor Press

Decline Close Grip Floor Press

Rep Range

10-20

Hints

Lay on the ground, placing your feet flat and bending your knees to create a decline for your upper body. Hold the dumbbells closely together so their sides touch, with palms facing towards your feet. Press the dumbbells straight up, keeping them in contact. Lower back down with control, ensuring the dumbbells remain touching.

Common Mistakes

Allowing the dumbbells to separate during the movement. Using momentum rather than maintaining controlled motion. Failing to keep the palms consistently facing the feet.

Breathing

Exhale as you press the dumbbells upwards. Inhale as you return them to the starting position.

Muscle Focus

Primary Muscles

Lower Chest

Secondary Muscles

Upper Chest, Middle Chest, Shoulders, Triceps, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae