Decline Dumbbell Bench Press

Pro Tip

You can adjust the angle of the bench to change the difficulty of this movement.

How To

Lie flat on the bench so that your head, upper back, and lower back are firmly pressed against the bench and ground at all points, with your feet secured by the pad.
Holding one dumbbell in each hand with an overhand grip at the level of your chest, exhale and push both of your hands up and towards each other.
Continue pushing until your arms are fully extended and just before the dumbbells meet.
Inhale and lower the dumbbells back down to the starting position.

Primary Muscle Groups

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Upper Tricep

Upper region of your tricep.

Equipment

Decline Bench Without Rack

If you can't find this bench, consider using a decline bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Decline Dumbbell Bench Press

Decline Dumbbell Chest Fly

Decline Barbell Pullover

Dumbbell Fly

Dumbbell Bench

Renegade Row

Alternatives

Exercises that target the same primary muscle groups with different equipment