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Decline Dumbbell Bench Press

This Lower Chest Exercise Works the Lower Head of the Chest Muscles as well as the Shoulders and Triceps

Welcome to our Decline Dumbbell Bench Press Exercise Instruction Guide! 

On this page you'll learn how to do this chest exercise using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Weight Training Programs and next Chest Workout.

Have you seen our Best Chest Exercises list yet? See if this dumbbell bench press variation made the cut! Also, check out our dumbbell exercises list for each of our weight training exercises that utilizes a dumbbell.

Exercise Summary

Exercise Name:Decline Dumbbell Bench Press
Main Muscle:Chest
Secondary Muscle(s):Deltoids, Triceps
Exercise Type:Compound, Push
Equipment Required:Dumbbells, Decline Bench

Exercise Description and Instruction:

The Decline Dumbbell Bench Press is a version of the Dumbbell Bench Press, but is done on a decline bench to target the lower portion of the pectoralis major. It also hits your triceps and deltoids. 

Make sure to view Barbell Bench PressDecline Bench Press and Incline Bench Press. You'll benefit from switching up your workout routines and hitting your chest from different angles and grips. 

decline dumbbell bench press
decline dumbbell bench press

To Perform This Exercise:

  1. Sit on a decline bench with a dumbbell in each hand on top of your thighs and your palms facing each other.

  2. Lie backwards on the bench while simultaneously pushing your thighs upwards to help bring the dumbbells to your shoulders. As you are bringing the dumbbells to just outside your shoulders, rotate your wrists forward so that your palms of are facing away from you.

  3. Once the dumbbells are at your shoulders you should be lying on the bench with your feet flat on the floor. This will be your starting position.

  4. Exhale and press the dumbbells straight above your shoulders by extending your arms and using your chest muscles. Note: Squeeze your chest in the contracted position.

  5. Once your arms are fully extended, pause for a moment then again slowly lower the dumbbells back to the starting position at your shoulders so that your upper arm and forearm form a 90 degree angle.

  6. Repeat for the desired number of repetitions.


  1. Once you have finished the desired number of repetitions, do not drop the dumbbells next to you. Doing so may injure your rotator cuff.

  2. Use a spotter if you are new to this lift. If no spotter is available, be very conservative with the amount of weight you choose.

  3. Keep your back and shoulders against the bench and your feet flat on the floor at all times.

  4. Kick upwards one leg at a time to create momentum while bringing the weight to your shoulders at the beginning of the exercise.

  5. Complete each repetition in a slow and controlled manner.

Other Popular Upper Body Exercises:

Check out some of our other popular Arm Exercises and Variations:

Now that you've seen the Decline Dumbbell Bench Press, which primarily targets your pectorals, check out all of our different Chest Exercises. 

Or, check out these other pages of interest:

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