Chest / Intermediate / Compound (multi-joint)

Decline Dumbbell Bench Press

A dumbbell press on a decline bench that emphasizes the lower chest and triceps.

At a glance

Primary

Chest

Secondary

Triceps, Front delts

Equipment

Dumbbells, Bench

Movement pattern

Horizontal push

Level

Intermediate

Type

Chest, Compound (multi-joint)

How to do it

1. Lie on a decline bench with your legs hooked under the pads, holding dumbbells over your lower chest with arms extended.
2. Lower the dumbbells slowly to the sides of your lower chest, elbows at about 45 degrees.
3. Press the dumbbells back up until your arms are straight above your chest.
4. Repeat for the desired reps, then sit up carefully with the weights on your thighs.

Tips

• Keep the wrists stacked over the elbows.
• Do not bounce the dumbbells at the bottom.

Common mistakes

• ✗ Legs not locked in under the pads.

  Why it hurts: You can slide down the bench with the bar overhead.

  ✓ Instead: Hook the legs securely before unracking and use a spotter.

• ✗ Lowering the bar to the neck or upper chest.

  Why it hurts: The shoulders flare and a slip can land the bar on the throat.

  ✓ Instead: Lower to the lower chest with the elbows tucked.

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