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Dumbbell Decline Alternating Bench Press
Dumbbell decline alternating bench press that targets lower chest, front deltoids, and triceps to build unilateral pressing strength and muscle balance; performed on a decline bench for lower pec emphasis.
About Exercise
Equipment
Dumbbells, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
4/10Transverse Abdominis
Forearms
3/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust decline bench to 15-30 degrees. Lie back with feet secured under pads, holding dumbbells at chest level with palms facing forward and shoulder blades retracted.
- Inhale and lower one dumbbell to chest level while keeping elbows at 45 degrees.
- Press the opposite dumbbell upward to full arm extension without locking elbows.
- Exhale as you squeeze your lower chest at the top.
- Alternate sides in a controlled rhythm.
- Maintain core engagement to prevent lower back arching.
- Continue alternating for desired reps per side.
Coaching Tips
Form Cues
- Tuck elbows at 45 degrees
- Retract shoulder blades
- Squeeze lower chest at top
- Keep wrists straight
- Engage core throughout
Breathing
Inhale during the controlled descent and exhale forcefully during the press while bracing your core.
Tempo
3-1-1
Range of Motion
Lower dumbbell to chest level for stretch in lower pecs; press to full extension without elbow lockout.
Safety
Safety Notes
- Avoid excessive weight that compromises form
- Do not flare elbows to prevent shoulder strain
- Brace core to protect lower back
- Use spotter for heavy sets
- Ensure feet are securely anchored
Spotting
Spot from behind or sides, assisting on descent if needed; recommended for heavy loads due to decline position and unilateral nature.
Common Mistakes
- Flaring elbows wide
- Using momentum to lift
- Arching lower back excessively
- Locking elbows at top
- Uneven alternating rhythm
When to Avoid
- Acute shoulder impingement
- Lower back injuries
- Wrist instability
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic extension
- Ankle dorsiflexion for foot securement
Build Up First
- Master flat dumbbell bench press
- Basic pressing mechanics
- Core stability competency
Also known as
Alternating Decline Dumbbell Press, Single-Arm Decline Dumbbell Bench Press, Decline Alternating DB Chest Press
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