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All exercises

Dumbbell decline bench press

Intermediate

Dumbbell decline bench press is a compound dumbbell exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Lie down on a decline bench with your feet secured and your head lower than your hips.
  2. 2Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward.
  3. 3Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
  4. 4Push the dumbbells back up to the starting position, fully extending your arms.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Barbell decline bench pressBarbell
  • Barbell bench pressBarbell
  • Barbell incline bench pressBarbell
  • Barbell wide bench pressBarbell
  • Dumbbell bench pressDumbbell
  • Decline push-upBodyweight

Easier variations

  • Lever decline chest pressMachine
  • Smith bench pressSmith machine
  • Smith incline bench pressSmith machine
  • Smith wide grip bench pressSmith machine

Harder variations

  • Barbell guillotine bench pressBarbell
  • Barbell reverse grip decline bench pressBarbell
  • Barbell reverse grip incline bench pressBarbell
  • Barbell wide reverse grip bench pressBarbell
Logged today · 2 min restDumbbell decline bench press

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