Dumbbell Decline Bench Press
Dumbbell pressing on a decline bench that targets the lower chest, anterior delts, and triceps to build upper body strength and hypertrophy; emphasizes greater range of motion for balanced development.
About Exercise
Equipment
Dumbbells, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs
Popularity Score
8
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
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust the decline bench to 15-30 degrees and secure your feet under the pads. Lie back holding a dumbbell in each hand above your lower chest with arms extended and palms facing forward.
- Inhale and lower the dumbbells slowly to the sides of your lower chest, keeping elbows at 45 degrees.
- Pause briefly at the bottom for a stretch in your chest.
- Exhale and press the dumbbells up powerfully, squeezing your chest at the top.
- Extend arms fully without locking elbows.
- Repeat for reps while maintaining control.
Coaching Tips
Form Cues
- Tuck elbows at 45 degrees
- Squeeze shoulder blades down
- Drive through chest
- Keep feet planted
- Avoid flaring elbows
Breathing
Inhale during the lowering phase and exhale forcefully during the press; brace your core throughout.
Tempo
3-1-1
Range of Motion
Lower until elbows are at 90 degrees or you feel a chest stretch; press until arms are straight above chest.
Safety
Safety Notes
- Use spotter for heavy sets
- Start with light weights
- Secure feet to prevent sliding
- Avoid if shoulder pain present
- Warm up shoulders first
- Consult doctor for high blood pressure or glaucoma
Spotting
Spot from behind or at wrists during heavy sets; assist on the press if needed, especially when lowering or exiting position.
Common Mistakes
- Flaring elbows excessively
- Bouncing weights off chest
- Arching back too much
- Locking elbows at top
- Lifting hips off bench
When to Avoid
- Acute shoulder injury
- High blood pressure
- Glaucoma
- Lower back pain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Thoracic extension
- Hip flexion for foot secure
Build Up First
- Master basic bench press form
- Core stability competency
- Shoulder stability
Also known as
Decline Dumbbell Press, DB Decline Bench Press, Decline DB Press
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