Decline Dumbbell Bench Press

DumbbellIntermediateIsolation
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Quick answer

Decline Dumbbell Bench Press is an intermediate isolation dumbbell exercise that mainly works the chest, with the shoulders assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

Secondary

How to do Decline Dumbbell Bench Press

  1. 1

    Lie down on a decline bench and secure your legs. Hold a dumbbell in each hand and extend your arms directly above your chest with your palms facing each other and dumbbells together. This is your starting position.

  2. 2

    Slowly lower the dumbbells towards your chest as you inhale until your upper arms and forearms form a 90 degree angle.

  3. 3

    After a brief pause, carefully return to the starting position, exhaling as you do so.

Form cues

  • Do not drop your dumbbells after finishing as you may damage your rotator cuff.
  • It should take twice as long to lower the weights as it does to raise them.
  • Perform the reps slowly and in a controlled manner.

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