Chest exercise

Decline Dumbbell Bench Press

How to do the Decline Dumbbell Bench Press with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

The bench should be at 15-30 degree angle. Secure your feet at the end of the bench. Hold a dumbbell in each hand, shoulder-width apart and overhand grip. Lie back on a decline bench and extend your arms straight above you. Lower the weights slowly until they reach your chest,…
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Illustration showing the Decline Dumbbell Bench Press
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Dumbbells Dumbbells Decline bench Decline bench
Technique

How to do the Decline Dumbbell Bench Press

  1. 1 The bench should be at 15-30 degree angle.
  2. 2 Secure your feet at the end of the bench. Hold a dumbbell in each hand, shoulder-width apart and overhand grip. Lie back on a decline bench and extend your arms straight above you. Lower the weights slowly until they reach your chest, then push the dumbbells back to starting position.