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Chest · Dumbbell · Intermediate

How to do Dumbbell Decline Bench Press

The dumbbell decline bench press is a chest exercise performed on a decline bench, targeting the lower pectorals. It also engages the triceps and shoulders as secondary muscles. The movement involves pressing dumbbells upward from a declined position, requiring good form and control.

Dumbbell Decline Bench Press demonstration
Primary muscle
Chest
Also works
Triceps and Shoulders
Equipment
Dumbbell
Level
Intermediate
Category
Chest

How to do Dumbbell Decline Bench Press, step by step

  1. Lie down on a decline bench with your feet secured and your head lower than your hips.
  2. Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward.
  3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
  4. Push the dumbbells back up to the starting position, fully extending your arms.
  5. Repeat for the desired number of repetitions.

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Muscles worked

Dumbbell Decline Bench Press works your chest as the main mover, with help from your triceps and shoulders.

Track Dumbbell Decline Bench Press in SPLYT

Dumbbell Decline Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More chest exercises

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Every dumbbell exercise → · The full exercise library →