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Chest · Dumbbell
Decline Dumbbell Press
How to do the Decline Dumbbell Press with good form: step-by-step technique, the muscles it works (chest), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Chest
- Secondary
- Delts, Triceps
How to do it
- Secure your feet firmly under the leg pads of a decline bench holding a dumbbell in each hand resting on your thighs.
- Carefully lie back down the decline while bringing the dumbbells up to the sides of your lower chest.
- Brace your core tightly to maintain stability on the angled pad.
- Press the dumbbells straight up perpendicular to the floor until your arms are fully extended.
- Lower the weights slowly and under complete control until they are level with the sides of your lower chest.
- Pause at the bottom to stretch the pectoralis muscle, then push back to the starting position.
Coaching cues
- Press straight up to the ceiling
- Control the descent
- Keep the shoulder blades pinned to the bench
Common mistakes
- Dropping the weights too fast
- Pressing the dumbbells forward over the stomach instead of straight up
- Failing to secure the feet properly in the leg pads
Equipment and setup
Decline bench, dumbbells
Decline bench angled downwards at 15 to 30 degrees, legs secured under the ankle pads.
Also known as: DB Decline Bench Press
Track your Decline Dumbbell Press in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
