Dumbbel decline bench press

Chest

🔧 Dumbbells ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Start on a decline bench, holding dumbbells with palms facing each other at your hips. Press the weights upwards until your arms are straight, then slowly lower them back to chest height. Repeat the movement to build upper body strength.

Muscles Worked

Pectoralis major

Secondary: Triceps, Front delt

Tips

Keep a slight bend in your elbows to protect the joints. Angle the dumbbells outward slightly to target the chest muscles more effectively. Grip the weights firmly to stabilize your shoulders. Tighten your core and draw your shoulder blades together. Maintain a stable base by keeping your feet flat on the bench.

Similar exercises

Barbell decline bench press Chest · 🔧 Barbell 4/10 Dumbbell decline bench press Shoulders, Upper arms · 🔧 Dumbbells, Decline Bench 3/10 Dumbbell bench press Chest · 🔧 Dumbbells 3/10 Barbell bench press Chest, Upper arms, Shoulders · 🔧 Barbell 4/10 Dumbbell incline bench press Chest · 🔧 Dumbbells 3/10 Barbell bench pin press Chest · 🔧 Barbell 4/10 Dumbbell dumbbell chest press Chest · 🔧 Dumbbells 3/10 Smith machine bench press Chest · 🔧 smith machine 3/10

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