Decline Dumbbell Bench Press

Body region

• Chest
• Arms
• Shoulders

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid

Holds

• Serratus Anterior
• Biceps

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set the bench to a slight decline and lock your legs under the pads.
2. Lie back holding the dumbbells against your chest, then press them up over your lower chest.
3. Lower the dumbbells beside your lower chest under control.
4. Press back up until your arms are straight.
5. To finish, bring the dumbbells to your chest and sit up before lowering them.

Cues

• Keep the shoulder blades pulled together and down.
• Keep forearms vertical under the dumbbells.

Common mistakes

• Dropping the dumbbells to the floor from the decline position.
• Flaring the elbows straight out to the sides.
• Using a decline so steep that you slide down.

Alternatives

• Decline Barbell Bench Press
• Dumbbell Bench Press
• Decline Push-Up