Decline Dumbbell Press

Exercise Information

  • Alternative Names: Decline dumbbell bench press, decline dumbbell chest press
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells, decline bench
  • Muscles Targeted: Chest, shoulders, triceps
  • Mechanics: Compound
  • Average Number of Sets: 3-4, of 10-12 reps
  • Variations: Decline dumbbell press without a bench
  • Alternative: Chest dips, decline barbell bench press

The decline version of the basic dumbbell press allows you to perform the exercise with a greater range of motion than the other variations. It engages more muscle fibers than the barbell press, helping in stabilizing the body. It is suitable for those gym trainees who want to develop the lower part of their chest.

Decline Dumbbell Press Exercise Information

  • Alternative Names: Decline dumbbell bench press, decline dumbbell chest press
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells, decline bench
  • Muscles Targeted: Chest, shoulders, triceps
  • Mechanics: Compound
  • Average Number of Sets: 3-4, of 10-12 reps
  • Variations: Decline dumbbell press without a bench
  • Alternative: Chest dips, decline barbell bench press

How to do Decline Dumbbell Press

Get yourself into position by lying down with a pair of dumbbells and securing your feet at the end of the bench. Make sure to hold the dumbbells with a neutral grip. While lying down, move the weights in front of you and keep them at shoulder width. Rotate your wrists to make sure the palms are facing away from you. Press the dbs up until your arms are locked out. Lower the weights slowly back to the initial position.

Decline Dumbbell Press

Decline Dumbbell Bench Press Tips

  • Keep your forearms vertical to the ground throughout the exercise.
  • Avoid your elbows to flare out to the sides
  • Use a barbell or an exercise band to target more of the lower chest muscles.

Variation without Bench

The decline press without bench is an advanced variation involving the same movement pattern of a basic decline dumbbell press but with a change in the position of your body. It is performed by lying down on the floor, with your lower back, butts, and hips raised, while your lats, traps, and deltoids are making contact with the ground.

Alternative Exercises

  • Chest Dips
  • Decline Barbell Bench Press

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