Decline Dumbbell Press: How-to, Tips & More
The Decline Dumbbell Press is a beginner compound exercise for your chest. You do it with dumbbells and decline bench. It is a good fit when your goal is both strength and muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Decline Dumbbell Press
- Hook your legs in on a decline bench, dumbbells at your chest.
- Press them up over your lower chest.
- Lower them slowly to the sides of your chest.
- Press back up.
Decline Dumbbell Press tips
- Bring the dumbbells to your chest before you sit up at the end of the set.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Decline bench
Type
Compound
Decline Dumbbell Press alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Frequently asked questions
What muscles does the Decline Dumbbell Press work?
The Decline Dumbbell Press mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Decline Dumbbell Press good for beginners?
Yes. The Decline Dumbbell Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Decline Dumbbell Press?
You need dumbbells and decline bench.
Add Decline Dumbbell Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon