Demo & instructions
Decline Dumbbell Bench Press
Also known as: Decline Dumbbell Press, Decline DB Press
Instructions
A dumbbell press on a bench tilted slightly head-down. Each arm works on its own, and the angle directs the effort toward the lower and middle chest with a generous range of motion.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–20 reps
Setup
- 1Set the bench to a gentle decline and sit on the high end with a dumbbell resting on each thigh.
- 2Hook your feet under the pads, then lie back while keeping the weights close to your chest.
- 3Press the dumbbells up over your lower chest and draw your shoulder blades together.
Execution
- 1Lower both dumbbells slowly toward the sides of your lower chest.
- 2Let your elbows travel at a comfortable angle, a little in from straight out to the sides.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
