The strongest 5 Exercises to Build Chest Muscle Growth

6. Decline dumbbell bench press with external rotation

This move is a variation of the last exercise. It is slightly more complex than a traditional dumbbell press, so people trying this move for the first time might want to use lighter weights until they feel comfortable with the movement.

Equipment:

• two dumbbells or one barbell
• one decline bench

Steps:

1. Lie down on the decline bench with one dumbbell in each hand. Rest the dumbbells on the thighs with the palms facing inward.
2. Raise the dumbbells over the chest with the arms extended toward the ceiling, keeping the hands in the same position.
3. Lower the dumbbells into the starting position, but this time, keep the palms facing inward. Do not rotate the palms. The dumbbells should be parallel to the body.
4. Inhale slowly.
5. On the exhale, use the muscles in the chest to press the dumbbells up while rotating the palms outward to make the thumbs face each. Squeeze and hold for 1–2 seconds.
6. Return to the starting position by slowly lowering the dumbbells while rotating the palms inward.
7. Each set should consist of 8–12 reps. Rest in between sets.

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