Dumbbell Decline Bench Press

Dumbell Decline Bench Press

Start & Finish Position

Dumbell Decline Bench Press


As mentioned on the Decline Barbell Bench Press exercise demonstration page, I (GP) am not a fan of decline exercises, as it's typically performed by the wrong people for the wrong reasons. So, if you're confused about what gym exercises to perform & when, you should consider reviewing the sample 'Workouts' section. Nevertheless, please find the key steps below to performing a Decline Dumbbell Press correctly & the muscles used to perform the exercise.

Key Steps to performing the Dumbbell Incline Bench Press correctly:

For this gym exercise, you require a spotter. You should get used to maneuvering light dumbbells in and of position before attempting a greater weight.

1) Ensure that gym equipment is set up correctly. The bench should be declined to roughly a 30 to 35 degree angle.

2) Lift both dumbbells from the floor and rest flush on your thighs. Gently sit back on the bench & lift the dumbbells toward your chest whilst leaning back to lay flush against the declined bench. Your back and head should be rested flat on the bench.

4) Turn the dumbbells out to your sides in a pre-stretch position - dumbbells level with your mid-chest, arms forming a right angle. Exhale and press both dumbbells to meet (you may touch dumbbells, but do not crash together & do not lock your elbows out!) in a centrally located point above your lower-chest. NOTE: On working sets, you may wish your spotter to help initiate the first press from a pre-stretch position.

5) Inhale as you lower the dumbbells downward in a reverse fashion. At the bottom of the movement, your arms should form a right angle (ask your spotter to check) & you should feel a slight stretch. Do not twist your hands during the movement to increase stretch!!!

6) Repeat the exercise for the given number of repetitions. Do not lock your elbows out or crash weights at the top of the movement!

7) Warm Up. Warm up with little or no weight, performing 3 to 4 sets of 10 reps or more, in order to lubricate joints and raise local muscle temperature.

8) For your working sets, select an appropriate weight that allows you to achieve your target repetition range in a safe & controlled manner.

Muscle worked during the Dumbbell Incline Bench Press:

Primary Muscles: Pectoralis Major - Lower Sternal Fibres.
Secondary Muscles: Anterior Deltoids, Triceps, Serratus Anterior, Anconeus.
Stabilizing Muscles: Lateral Deltoids, Rectus Addominis, Transversus Abdominis, Forearm Flexors...

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