Chest exercise
Decline Dumbbell Bench Press
Dumbbell press on a decline bench that emphasizes the lower chest.
- Primary muscleChest
- Also worksTriceps
- EquipmentDumbbells and bench
- TypeCompound
- MovementHorizontal push
- LevelIntermediate
- Chest
- Triceps
- Dumbbells and bench
How to do the Decline Dumbbell Bench Press
4 steps, in the order you do them.
- Lock your feet in the decline bench and lie back with a dumbbell in each hand at the sides of your chest.
- Press the dumbbells up until your arms are extended over your lower chest.
- Lower with control, keeping your elbows at about 45° from your torso, until you feel a stretch.
- Repeat without clanking the dumbbells together at the top and keep your shoulder blades squeezed together.
Muscles worked
Common Decline Dumbbell Bench Press mistakes
What goes wrong most often when you do the Decline Dumbbell Bench Press, and how to fix it.
Your feet aren't locked in and your body slides toward your head.
Lock your ankles under the pads before you lie back, and use a mild decline.
The dumbbells rise over your face instead of over your lower chest.
Press straight up until the dumbbells are over your lower chest.
When you finish, you drop the dumbbells from the decline position.
Lower the dumbbells to your chest and sit up with them on your thighs before unhooking your feet, or ask for help.
Alternatives to the Decline Dumbbell Bench Press
They work the chest with other equipment, including options for training at home.
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More chest exercises
Dumbbell Squeeze PressChest · Dumbbells and bench
Decline Push UpChest · Bench and bodyweight
Floor PressChest · Dumbbells
Push UpChest · Bodyweight
Frequently asked questions
What muscles does the Decline Dumbbell Bench Press work?
The Decline Dumbbell Bench Press works mainly the chest. It also works the triceps.