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Dumbbell Decline Bench Press 9s · no sound

Dumbbell Decline Bench Press

A decline-bench dumbbell press that biases the lower chest while still working the triceps and front shoulders.

Primary muscle
Chest
Equipment
Dumbbell
Difficulty
Beginner
Movement
Push
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How to do it

  1. Set the bench to a slight decline and lock your feet under the foot pads at the bottom.
  2. Lie back with a dumbbell in each hand resting on your thighs, then kick them up over your chest.
  3. Press the dumbbells up until the arms are fully extended and the weights are stacked over your shoulders.
  4. Lower the dumbbells slowly to chest level with the elbows tracked at about 45 to 60 degrees.
  5. Pause briefly when the dumbbells reach the side of your lower chest, holding upper-back tension.
  6. Press the dumbbells back up explosively by driving through the chest and triceps to full extension.

Common mistakes

  • Letting the elbows flare to 90 degrees, which strains the front shoulders and weakens the chest drive.
  • Pressing the dumbbells together so they clack at the top — wasted range and no extra chest work.
  • Setting up too steep a decline so the lift turns into a strange overhead press instead of a chest move.
  • Cutting the range short and pressing only the top half, missing the deepest stretch on the chest.

Muscles worked

Primary
Chest
Secondary
Triceps

Same movement, other equipment

Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Cable Bench Press Beginner Cable Bench Press Chest Cable Machine Cable Chest Press Beginner Cable Chest Press Chest Cable Machine Cable Decline Bench Press Beginner Cable Decline Bench Press Chest Cable Machine

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Good to know

What muscles does the Dumbbell Decline Bench Press work?
Mainly the chest. It also works the triceps.
What equipment do you need for the Dumbbell Decline Bench Press?
It uses dumbbells. Without it, the Bodyweight Knee Push Ups and the Cable Bench Press train the same muscles the same way.
Is the Dumbbell Decline Bench Press good for beginners?
GymVim rates it beginner.

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