Decline Dumbbell Bench Press

Lower chest
Decline Dumbbell Bench Press gif

Coach's Tips

The dumbbells have a wider range of motion than the barbells, so they can target the muscles in more detail!

How to Decline Dumbbell Bench Press

Starting Position

1. Sit down on a flat bench with two dumbbells in each hand.

2. Begin with the dumbbells directly above your chest, with your arms fully extended.

3. Engage your core and keep your feet flat on the floor.

4. Ensure your back is flat on the bench and your shoulder blades are retracted.

Proper Form

1. Begin by inhaling and slowly lower the dumbbells towards your chest.

2. Keep your elbows close to your sides as you lower the dumbbells.

3. Stop when the dumbbells are just above your chest and pause for a second.

4. Exhale as you press the dumbbells back up to the starting position.

Breathing Technique

1. Inhale as you lower the dumbbells.

2. Exhale as you press the dumbbells back up to the starting position.


1. Do not let your lower back arch as you press the weights up.

2. Keep your head and neck in a neutral position throughout the movement.

3. Do not use momentum to press the weights up.

4. Do not lock your elbows at the top of the movement.

5. Do not drop the weights.

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