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Decline Dumbbell Bench Press
A dumbbell press on a decline bench that shifts emphasis to the lower chest while allowing a longer range than a barbell.
ChestDumbbellHorizontal press
Primary
Pectoralis major (sternal head)
Secondary
Triceps brachiiAnterior deltoid
Equipment
Dumbbell
Pattern
Horizontal press
Setup
- 01Set a bench to a 15 to 30 degree decline.
- 02Hook the feet under the pads and lie back.
- 03Bring the dumbbells to the shoulders, palms facing forward.
- 04Pull the shoulder blades back and down into the bench.
Execution
- 01Press the dumbbells up over the lower chest.
- 02Lower under control until the elbows pass the torso.
- 03Keep the wrists stacked directly over the elbows.
- 04Drive both bells back up to full lockout.
Checkpoints
- -Dumbbells finish over the lower chest, not the face.
- -Elbows sit about 45 degrees from the ribs.
- -Shoulder blades stay pinned to the bench throughout.
- -Both bells travel at the same speed and height.
Common mistakes
- -Letting the dumbbells drift toward the head on the press.
- -Bouncing out of the bottom stretch.
- -Flaring the elbows fully out at 90 degrees.
- -Sitting up with the weights instead of lowering them safely.
Programming notes
- -Use 3 to 4 sets of 8 to 12 reps.
- -Pause 1 second in the stretched bottom position for more chest tension.
- -Progress load slowly; getting heavy dumbbells into position is the limiter.
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