Chest · Compound

Decline Dumbbell Press

A decline press with dumbbells for lower-chest emphasis and balanced sides.

MAIN MUSCLE
Lower chest
ALSO WORKS
Triceps, Front delts
EQUIPMENT
Dumbbell, Bench
LEVEL
Intermediate
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hook your feet on a decline bench and lie back with the dumbbells at chest level.

  2. Retract the shoulder blades and brace your core.

  3. Press the dumbbells up over the lower chest.

  4. Lower slowly until you feel a stretch in the chest.

COMMON MISTAKES

  • Flaring elbows to 90 degrees; tuck them to roughly 45-70 degrees from the torso.
  • Losing shoulder-blade retraction; pin the blades back and down before the first rep.
  • Bouncing the weight; control the descent and pause lightly at the bottom.

TIPS

  • Drive your feet into the floor and push yourself away from the weight.

QUESTIONS

Which muscles does Decline Dumbbell Press work?

The main muscle is Lower chest. It also works Triceps, Front delts.

How many reps should I do?

FORGE suggests 8-12 reps for Decline Dumbbell Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Decline Dumbbell Press?

These train the same muscles: Decline Barbell Bench Press, Chest Dip, High-to-Low Cable Fly.