Decline Dumbbell Bench PressMuscles Worked
The decline dumbbell bench press works your chest, with a bias toward the lower pecs, and brings in your front delts and triceps as helpers. The head-down angle shifts more of the work to the lower chest than flat or incline pressing does.
How to do it
- Sit on a decline bench with your legs hooked under the pads and a dumbbell resting on each thigh.
- Lie back slowly with the dumbbells held close to your chest, then press them up over your lower chest.
- Turn your palms toward your feet and keep your shoulder blades pulled back.
- Lower the dumbbells under control to the sides of your lower chest, forearms vertical.
- Press back up until your arms are straight, bringing the dumbbells slightly together over your chest.
- When you finish, bring the dumbbells to your chest and sit up carefully, or have a partner take them from you.
Form tips
- A mild decline is plenty, since a steep angle sends blood to your head without adding much.
- Getting in and out of position is the tricky part, so start lighter than you would on a flat press.
Why it made the list
No. 7 of 13
Best Chest Exercises
Hits the lower/sternal chest fibers. Provides variety from flat/incline pressing.
More chest exercises
See it on your own body map
Log your Decline Dumbbell Bench Press sets in KasMaker and watch your chest, shoulders, and triceps fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
