Zirv Fitness
Strength exercise

Decline Dumbbell Press

How to do it

  1. Secure the legs under the pads of a decline bench and lie back holding a dumbbell in each hand at the chest.
  2. Press the dumbbells up and slightly together over the lower chest until the arms are extended.
  3. Lower the dumbbells slowly to the sides of the lower chest, keeping the elbows at roughly a 45 degree angle.
  4. Keep the wrists stacked over the elbows throughout the press so the dumbbells do not drift forward or back.
  5. Drive through the chest and triceps to press back up, pausing briefly at the top without clanking the dumbbells together.
  6. Keep the head and shoulders pressed into the bench for the entire set.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises

Related Chest exercises

Assisted Dip MachineBand Chest PressBand Push-up (Banded)Bar Muscle-upBarbell Bench PressBarbell Close Grip Bench Press
Type
Strength
Equipment
Dumbbells, Decline Bench
Primary muscles
Chest, Triceps
Measured in
Reps and weight