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Decline Dumbbell Chest Press

Learn how to properly perform the Decline Dumbbell Chest Press with this complete demonstration video.

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What is the Decline Dumbbell Chest Press?

The decline dumbbell chest press is a great alternative to the traditional bench press. It specifically targets the lower part of the chest muscles while also engaging the triceps and shoulders. It's ideal for those looking to diversify their routine or specifically target the lower chest.

How to properly perform the Decline Dumbbell Chest Press

  1. Lie down on a decline bench with a dumbbell in each hand, feet firmly planted on the ground.
  2. Keep your arms bent and elbows close to your body.
  3. Push the dumbbells upward, fully extending them, with palms facing forward.
  4. Contract your chest muscles during the pressing phase.
  5. Slowly lower the dumbbells back down until your elbows reach slightly below bench level.
  6. Repeat the movement for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Chest:

Narrow Grip Bench PressDecline Dumbbell FlyBackward Medicine Ball Throw

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