Dumbbell Decline Bench Press
A horizontal pressing exercise performed on a decline bench using dumbbells, primarily targeting the lower chest (sternal head) and triceps for strength and hypertrophy.
About Exercise
Equipment
Dumbbells, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Shoulders
Accessory Muscles
Abs, Lats
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest, Mid Chest
Triceps
7/10Lateral Head, Long Head
Shoulders
5/10Anterior Delts
Abs
2/10Lats
2/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Use longer rest periods for heavy strength work.
How to Perform
Lie on a decline bench with your feet securely hooked under the supports. Use your thighs to help kick the dumbbells up, positioning them above your lower chest with arms fully extended and palms facing forward.
- Inhale and slowly lower the dumbbells toward the sides of your lower chest, maintaining control.
- Keep your wrists straight and elbows angled slightly inward (about 45 degrees) throughout the descent.
- Pause briefly when the dumbbells reach chest height or the maximum comfortable stretch.
- Explosively press the dumbbells back up to the starting position using your chest muscles.
- Fully extend your elbows without locking them out at the top of the repetition.
Coaching Tips
Form Cues
- Drive hands toward center.
- Squeeze the lower chest.
- Elbows slightly tucked.
- Maintain control.
- Lock in your shoulders.
Breathing
Inhale deeply as you lower the weight, and exhale forcefully as you press the dumbbells back up, maintaining a tight core brace.
Tempo
3-0-1
Range of Motion
Lower the dumbbells until they are level with the sides of your lower chest, ensuring a deep stretch in the pectoral muscles.
Safety
Safety Notes
- Ensure feet are securely locked under the supports to prevent sliding.
- If dizzy or experiencing increased head pressure, stop the exercise immediately.
- Avoid using too heavy a weight that compromises shoulder joint integrity.
Spotting
Spotters can stand near the head of the bench and place hands near the lifter's wrists or forearms, assisting only if the movement stalls.
Common Mistakes
- Letting elbows flare excessively wide.
- Bouncing the weight off the chest.
- Not securing the feet properly.
- Using excessive weight causing instability.
When to Avoid
- Acute shoulder injury or pain.
- Severe untreated high blood pressure or glaucoma (due to inverted head position).
Flexibility Needed
- Adequate shoulder stability and external rotation.
Build Up First
- Competency with flat dumbbell bench press.
- Ability to safely get into and out of the decline position with weights.
Also known as
Decline Dumbbell Chest Press, Decline DB Press
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