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Dumbbell Decline Neutral-Grip Bench Press
Dumbbell decline neutral-grip bench press targets lower chest, anterior deltoids, and triceps to build upper body strength and hypertrophy; neutral grip reduces shoulder stress for safer pressing.
About Exercise
Equipment
Dumbbells, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs
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
9/10Lower Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Abs
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust decline bench to 15-30 degrees. Sit with dumbbells on thighs, neutral grip. Lie back, secure feet, press dumbbells up over lower chest with arms extended.
- Inhale and lower dumbbells slowly to sides of lower chest, elbows tucked.
- Pause briefly at bottom for stretch.
- Exhale and press dumbbells up forcefully, extending elbows without locking.
- Keep shoulder blades retracted throughout.
- Avoid dumbbells touching at top.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Elbows tucked tight
- Shoulder blades packed
- Push through chest
- Neutral grip steady
- Core braced firm
Breathing
Inhale during lowering phase; exhale forcefully during pressing phase while bracing core.
Tempo
3-1-1
Range of Motion
Lower until dumbbells are level with lower chest; press to full elbow extension above chest without locking out.
Safety
Safety Notes
- Use spotter for heavy sets
- Avoid if shoulder pain present
- Secure feet firmly
- Control eccentric to prevent injury
- Do not hyperextend lower back
Spotting
Spotter assists unracking weights and supports elbows during failure; position behind head for handoff or from side for press assistance.
Common Mistakes
- Flaring elbows out
- Allowing dumbbells to collide
- Excessive lower back arch
- Dropping weights uncontrolled
- Incomplete range on press
When to Avoid
- Shoulder impingement
- Elbow joint issues
- Lower back strain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist neutral mobility
Build Up First
- Master flat dumbbell bench press
- Proper shoulder retraction technique
Also known as
Decline Neutral Grip Dumbbell Press, Neutral Grip Decline DB Bench Press, Decline Dumbbell Neutral Press
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