How to perform the decline dumbbell bench press

decline dumbbell bench press, exercise, gym

How to: Decline Dumbbell Bench Press

The decline dumbbell bench press is a slight variation on the standard dumbbell bench press. This exercise is designed to hit the lower part of the chest due to the angle at which the movement.  occurs. performing the decline dumbbell bench press requires very little equipment and you should be able to do it at your local gym with no issues. All you’ll need is a pair of dumbbells and a decline bench that has space for your legs to hold you in place.

Target Muscles

Main: Sternal (Lower) Pectoralis Major

Synergists: Clavicular (Upper) Pectoralis Major, Triceps Brachii, Anterior Deltoid


Steps to doing the decline dumbbell bench press

  1. Fine a decline bench in your gym and choose a pair of dumbbells that you feel comfortable with for this exercise (If you haven’t performed decline before start with low weight and work up).
  2. Place your legs between the brace while holding your dumbbells in each hand. (If lifting heavy have a partner pass them to you when in position).
  3. Now laying back with you back flat raise the dumbells verticle above your chest around shoulder width apart and pinch your shoulder blades together.
  4. Begin the movement by inhaling and bringing the weight down until the weights reach chest level.
  5. Pause for half a second then press the weight up to the starting position while exhaling.
  6. Repeat the decline dumbbell bench press for 3-4 reps.


Looking for more exercises for the gym? Check out our workouts page.


VIDEO: How to do the decline dumbbell bench press