Decline Dumbbell Bench Press

Decline dumbbell press: it loads the lower chest.

• Compound
• Dumbbell
• Intermediate

How to do it

• Hook your feet under the decline bench pads before picking up the dumbbells
• Secure your legs and retract the shoulder blades before you start
• Lower to the lower chest under control and press in a straight line

Sets, reps and tempo

Ranges: 6–10 reps · 1–3 RIR

Tempo: Lower for 2 s under control, press with intent

Common mistakes

• Lowering the load too far up toward the neck
• Letting the dumbbells drift out to the sides as you lower

Muscles worked

Primary

• Chest

Secondary

• Triceps

Alternatives

• Decline Barbell Press
• Bench Press
• Parallel Bar Dips
• Chest Press Machine