Dumbbell Decline Bench Press

A decline-bench dumbbell press that biases the lower chest while still working the triceps and front shoulders.

Chest Dumbbell Strength

Step by step

1. Set the bench to a slight decline and lock your feet under the foot pads at the bottom.
2. Lie back with a dumbbell in each hand resting on your thighs, then kick them up over your chest.
3. Press the dumbbells up until the arms are fully extended and the weights are stacked over your shoulders.
4. Lower the dumbbells slowly to chest level with the elbows tracked at about 45 to 60 degrees.
5. Pause briefly when the dumbbells reach the side of your lower chest, holding upper-back tension.
6. Press the dumbbells back up explosively by driving through the chest and triceps to full extension.

Muscles and equipment

Target muscle

Lower chest

Secondary muscles

Triceps

Equipment

Dumbbell

Type

Strength

Similar exercises

• Dumbbell Decline Chest FlyLower chest · Dumbbell
• Cable Decline Bench PressLower chest · Cable
• Decline Push UpLower chest · Bodyweight