Decline Dumbbell Bench Press.

How to do it.

1. Step 01

   Lie on a decline bench, securing your legs under the pads.

2. Step 02

   Hold a dumbbell in each hand, palms facing forward.

3. Step 03

   Press the dumbbells up over your lower chest, arms extended.

4. Step 04

   Lower the dumbbells slowly and with control towards your lower chest.

5. Step 05

   Maintain a slight bend in your elbows at the bottom.

6. Step 06

   Press the dumbbells back up, squeezing your lower chest.

Pro cues.

• Ensure a spotter is available for heavier weights.

• Control the dumbbells to prevent them from flaring out.

• Focus on the stretch and contraction of the lower chest.

Questions, answered.

What is the Decline Dumbbell Bench Press?

A compound pressing exercise that isolates and strengthens the lower pectorals using dumbbells for greater range of motion.

What muscles does the Decline Dumbbell Bench Press work?

The Decline Dumbbell Bench Press primarily works your lower chest. It also recruits your triceps and front delts as secondary movers.

What equipment do I need for the Decline Dumbbell Bench Press?

You need dumbbells and a bench to perform the Decline Dumbbell Bench Press.

How many sets and reps should I do for the Decline Dumbbell Bench Press?

A typical prescription for the Decline Dumbbell Bench Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Decline Dumbbell Bench Press good for beginners?

The Decline Dumbbell Bench Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.