Dumbbell exercise

Decline Dumbbell Press form, muscles worked, and workout tracking

The decline dumbbell press is performed on a downward-angled bench with a dumbbell in each hand, targeting the lower pectoralis major, triceps, and anterior deltoids. Lifters choose it over the barbell version for lower-chest hypertrophy because the independent dumbbells allow a deeper stretch, a longer pressing arc, and correction of side-to-side strength differences.

Decline Dumbbell Press illustration

How to do Decline Dumbbell Press

  1. 1Hook your legs under the pads of a decline bench and lie back with a dumbbell in each hand at chest level.
  2. 2Retract your shoulder blades and press the dumbbells to arm's length over your lower chest to start.
  3. 3Inhale as you lower the dumbbells to the sides of your lower chest until you feel a stretch across the pecs.
  4. 4Exhale as you press both dumbbells up and slightly together, squeezing your chest at the top.
  5. 5Avoid letting the dumbbells drift toward your face or clanging them together; lower under control each rep and have a spotter hand you heavy weights.

Related exercises

Archer Push-up

Chest · Reps Only

Arnold Press (Dumbbell)

Shoulders · Dumbbell

Bench Press (Barbell)

Chest · Barbell

Bench Press (Dumbbell)

Chest · Dumbbell

Track Decline Dumbbell Press in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.