How To Do Decline Dumbbell Press

Decline Dumbbell Press Exercise

Decline dumbbell press is a great compound exercise that primary targets the lower chest as well as the triceps as a secondary muscle group.

Unlike its barbell counterpart, the dumbbell will recruit more stabiliser muscles into play and offers a greater stretch at the bottom of the movement.

Decline Dumbbell Press How To

  • Set a bench on a 30-degree decline.
  • Set two dumbbells on top of the higher portion of the thighs.  It will be beneficial to have a spotter with this exercise as getting into position may be difficult.
  • Lie back on the bench and simultaneously press the weights up, exhale.
  • Lower the weights slowly and in a controlled manner just until they touch the outer chest and you feel a light stretch.  Inhale and then begin to press the weights back up.  Repeat.

Form and Technique

Keep your upper back tight by mentally trying to tuck your shoulder blades back and down.

Additionally, keep your elbows close to the body and wrists slightly turned inward to prevent shoulder pain.

Likewise, it’s important to not lower the dumbbells too far down as this may lead to shoulder and rotator cuff injury.

Variations:  Decline Barbell Press

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Decline Dumbbell Press