Decline Dumbbell Bench Press

How To Do A Decline Dumbbell Bench Press Correctly

The decline dumbbell bench press is a great way to target the lower portion of your chest.

To get started:

1. While holding a pair of dumbbells, contract your core, then sit down at a decline bench.
2. Secure your shins underneath the pads if available, and slowly lean back to place your back against the bench pad, with the dumbbells by your chest.
3. With an overhand grip, abs engaged, and chest contracted, extend your arms to press the dumbbells away from your body.
4. Then slowly bend your elbows to lower the dumbbells back to the outside of your chest.
5. Ensure you maintain a strong core throughout the range to ensure balance and stability.
6. Repeat for reps.

Primary Muscles Worked

Lower Chest Exercise Variations

• Decline Push Up
• Decline Barbell Bench Press
• Standing Cable Decline Chest Press