HyperBody
Exercise library · Chest

Decline Dumbbell Bench Press.

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

IntermediateDumbbells, Bench
Decline Dumbbell Bench Press
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lower chest
Secondary
Triceps · Front delts
The play-by-play

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.

What separates good from great

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.