1 / 5Decline Dumbbell Press
The decline press with dumbbells. Each arm works on its own, so you get a deeper stretch at the bottom and the stronger side cannot cover for the weaker one.
ChestTriceps
- Level
- Intermediate
- Equipment
- Dumbbells, Bench
- Main muscle
- Chest
- Also works
- Triceps
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Lock your legs into a decline bench with a dumbbell in each hand.
- 2Hold the dumbbells at your lower chest, palms facing forward.
- 3Press them up until your arms are straight.
- 4Lower them slowly back to your lower chest.
Common mistakes
- Letting the dumbbells drift too far apart at the bottom
- Clanking the weights together at the top
- Dropping the dumbbells to the sides when finishing the set
Tips
- Keep the dumbbells over the lower chest
- Press up and slightly in, stopping before they touch
- Finish by bringing the dumbbells to your chest, then sit up with them
Questions
Dumbbells or barbell for decline press?
Dumbbells give a longer range and balance the two sides; the barbell lets you lift heavier. Both work.
How heavy should I go?
A weight you can press for 8 to 12 controlled reps, stopping one or two reps before failure.
More Chest exercises
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