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Dumbbell Decline Bench Press

How to do it step by step, and the muscles it works.

Body part
Chest
Equipment
Dumbbells
Type
Compound
  1. Dumbbell Decline Bench Press, position 1 of 2Position 1 of 2
  2. Dumbbell Decline Bench Press, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Sit on a decline bench with dumbbells on your thighs, hook your legs, then lie back holding them at your chest.
  2. Press them up over your lower chest with your palms facing your feet.
  3. Lower them to the sides of your lower chest, elbows about 45° from your body.
  4. Press back up, bringing the dumbbells close together at the top.
  5. To finish, bring the dumbbells to your chest and sit up before you set them down.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Decline Dumbbell Bench Press · Decline Dumbbell Press · Decline Bench Press (Dumbbell)

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