Dumbbell Decline Bench Press
10 reps
Lower the dumbbells to your lower chest, then press them straight up over your shoulders.
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CHEST
Dumbbell Decline Bench Press
A decline press with dumbbells that works the chest, shoulders, and triceps while the downward angle shifts extra emphasis to the lower chest. Dumbbells demand more stabilization than a barbell and keep each arm honest, so you build both strength and control through a full pressing range.
How to do it
- 1
Lie back on a decline bench, squeeze your shoulder blades together, and plant your feet firmly.
- 2
Keep your head, shoulders, and hips in contact with the bench at all times.
- 3
Hold a dumbbell just outside each shoulder, palms facing forward.
- 4
Bracing your core, press the dumbbells straight up until your arms are extended, keeping your elbows about 45 degrees from your torso.
- 5
Once your arms are fully extended over your shoulders, lower back to the start.
- 6
Keep the weights moderate since dumbbells are less stable than a barbell, prioritizing control.