Grab a pair of dumbbells and a decline bench. Start with an externally rotated (supinated) grip at the bottom of the lift. That means your palms are facing your face in coach-speak. As you're lifting the dumbbells up, turn them so they finish in a neutral grip position – your palms are now facing each other.
Make sure to keep the pressing force perpendicular relative to the ground and not to your body (you're on a decline bench, after all).
The Benefits of the Key Press
- The decline limits the involvement of the front delts. That's a good thing if your front delts tend to take over when you're trying to hit your pecs.
- The position also allows for less lockout distance, meaning more sternal pec involvement.
- The bottom position of the lift externally rotates the humerus, which brings the pecs to optimal length for max contraction.
- The use of dumbbells allow for some "play" with the elbow position through the lift, which can act as a shoulder-saver.
related posts
Tip: Hammies at Home
It's tough to really hit your hamstrings and glutes when you don't have access to weights, but it's not impossible. Try this.
Tip: Do This Exercise for Biceps and Upper Back
This time-saving combo will build your back, rear delts, and biceps. Here's how to do it.
Tip: Restore Mobility Through Your T-Spine
Want to push your limits in the gym? Then you need this.
The Walk On
From walk-on to scholarship football player - a guide to achieving your dream, whatever it is.