Decline Dumbbell Bench Press

Decline Dumbbell Bench Press

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders, Triceps
Equipment Dumbbell
Emphasis Compound
Type Push

Decline Dumbbell Bench Press Instructions

  • Position your legs securely in the padding of the decline bench and lay back slowly with a dumbbell in each hand rest atop of your thighs.
  • Focus on pinning your shoulder blades (scapulas) together as you lie down. 
    • This creates a stable shoulder position to press from.
    • Your back should not be excessively arched.
  • Press dumbbells up directly above your lower chest with a relatively neutral hand position.
  • Lower the dumbbells with a neutral hand position until handles are level with your chest.
    • Feel your chest and triceps loading on the descent. 
  • Pause quickly and then press the dumbbells upward without locking the elbows out.


  • Your hands can rotate subtly through the movement.
  • Do not let your elbows excessively flare internally or externally.
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