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Decline Dumbbell Bench Press

A beginner strength exercise for the chest, done with a dumbbell.

Decline Dumbbell Bench Press: starting positionDecline Dumbbell Bench Press: finishing position
Main muscles
Chest
Also works
Shoulders and Triceps
Equipment
Dumbbell
Level
Beginner
Type
Compound
Movement
Push

How to do the Decline Dumbbell Bench Press

  1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  2. Once you are laying down, move the dumbbells in front of you at shoulder width.
  3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  4. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
  5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
  6. Repeat the movement for the prescribed amount of repetitions of your training program.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Decline Dumbbell Bench Press

Questions

What muscles does the Decline Dumbbell Bench Press work?

Mainly the chest, with the shoulders and triceps helping.

Is the Decline Dumbbell Bench Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Decline Dumbbell Bench Press?

Good alternatives that train the chest: Decline Dumbbell Flyes, Dumbbell Bench Press, Dumbbell Bench Press with Neutral Grip or Hammer Grip Incline DB Bench Press.

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

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).