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Last updated February 2, 2026
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chest
Decline Bench Press (Dumbbell)
Secure your legs. Lower the dumbbells to your lower chest, getting a deep stretch. Press back up and squeeze your pecs together.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chest
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbelladjustable bench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a decline bench and adjust it to a comfortable angle.
- Sit on the bench with your back against the pad and your feet secured under the foot pads.
- Step 2Grab the Dumbbells
- Pick up a dumbbell in each hand and rest them on your thighs.
- Ensure your palms are facing each other and your grip is secure.
- Step 3Position Your Body
- Lie back on the bench, bringing the dumbbells to shoulder level with your elbows bent.
- Keep your feet firmly planted on the ground or secured under the foot pads.
- Step 4Lift the Dumbbells
- Press the dumbbells upward until your arms are fully extended, but do not lock your elbows.
- Keep your wrists straight and your core engaged throughout the movement.
- Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to shoulder level, maintaining control.
- Ensure that your elbows are at about a 45-degree angle from your body.
- Step 6Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form with each lift.
- Step 7Finish the Exercise
- After completing your reps, carefully lower the dumbbells to your thighs.
- Sit up and place the dumbbells safely on the floor or a rack.