Decline Dumbbell Press
Compound exercise targeting the chest with dumbbells. Lower the load under control to a stretch, then press up as you exhale without locking out hard.
Muscles worked
- Lower chest (primary)
- Triceps
Equipment
Dumbbells
How to do it
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
- Repeat the movement for the prescribed amount of repetitions of your training program.
Sets and reps to start with
3 sets of 10 reps, 90 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
- Chest Dips
- Decline Bench Press
- Cable Crossover
- Decline Chest Press Machine
- High Cable Fly
- Barbell Bench Press
Log your decline dumbbell press and see the weight to try at every workout. Free, no ads.