Strength Training · Bodybuilding
Decline Dumbbell Bench Press
The decline dumbbell bench press is a chest press performed with your head lower than your hips. It emphasizes the lower chest while also training your triceps and front shoulders.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Set the bench to a shallow decline, about 15–30 degrees below flat.
- Secure your legs under the padded supports while seated on the bench.
- Lie back with your head resting on the pad.
- Receive the dumbbells from a helper over your lower chest, with arms extended and palms facing toward your feet.
- Lower the dumbbells slowly beside your lower chest.
- Press the dumbbells upward until your arms are extended above your chest.
Form cues
- Keep your shoulder blades gently pulled together.
- Stack your wrists over your forearms.
- Exhale as you press.
Common mistakes
- Flaring your elbows wideKeep your upper arms about 30–60 degrees from your torso rather than pointing straight out.
- Lowering too deeplyStop around the point where your upper arms align with your torso, or sooner if your shoulders feel strained.
- Clashing the dumbbells togetherFinish with a small gap between the weights instead of knocking them together.
Safety
Losing control can drop a dumbbell onto your chest or face. Excessive weight or depth can strain your shoulders, and the declined position makes getting out from under the weights harder.
- Check that the bench adjustment and leg supports are locked before starting.
- Arrange for your helper to take the dumbbells before you release your legs or sit up.
- Increase weight gradually rather than making large jumps.
- End the set when you can no longer control the weights evenly.
Use a flat-bench version if the decline causes dizziness, and seek advice from a physiotherapist or doctor if pressing causes shoulder pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Decline Bench
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Finish each set with about two controlled reps still possible.