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Dumbbell Decline Guillotine Bench Press
Decline dumbbell press variation lowering weights to the neck with flared elbows, targeting lower chest for enhanced stretch and activation; used for hypertrophy and chest strength.
About Exercise
Equipment
Dumbbells, Decline Bench
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Triceps, Abs
Popularity Score
4
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
6/10Anterior Delts
Triceps
5/10Abs
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Adjust decline bench to 15-30 degrees. Lie back with feet secured, have spotter hand you dumbbells above chest with arms extended, palms forward.
- Inhale and lower dumbbells slowly toward neck or upper chest, flaring elbows wide to 90 degrees for deep pec stretch.
- Pause briefly at bottom with elbows flared and chest stretched.
- Exhale and press dumbbells up powerfully, squeezing chest at top.
- Extend arms fully without locking elbows.
- Maintain control to avoid dumbbells colliding at top.
- Repeat for reps, keeping form strict.
Coaching Tips
Form Cues
- Flare elbows wide
- Stretch pecs deeply
- Squeeze chest at top
- Keep feet anchored
- Control descent
Breathing
Inhale during lowering phase while bracing core; exhale forcefully during press to maintain stability.
Tempo
3-1-1
Range of Motion
Lower until dumbbells are just above neck or upper chest with maximum safe pec stretch; press to full arm extension without elbow lockout.
Safety
Safety Notes
- Avoid if shoulder impingement or instability exists
- Use moderate weight for control
- Secure feet to prevent sliding
- Do not lock elbows at top
Spotting
Spotter essential: assist with unracking/reracking dumbbells and support from behind during sets; ready to catch if form fails.
Common Mistakes
- Flaring elbows without control risking shoulder strain
- Lowering too fast losing stretch
- Allowing dumbbells to crash together
- Arching back excessively on decline
- Neglecting spotter assistance
When to Avoid
- Shoulder impingement
- Rotator cuff issues
- Neck injuries
- Acute chest strain
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Adequate pec and shoulder mobility for flare
Build Up First
- Proficiency in standard dumbbell bench press
- Core stability for decline position
- Experience with guillotine form
Also known as
Decline Neck Press, Guillotine Dumbbell Chest Press, Decline Dumbbell Neck Press
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