Decline dumbbell press

A dumbbell press on a downward-angled bench that emphasises the lower chest.

• Muscle group: Chest
• Equipment: Dumbbells
• Difficulty: Intermediate

Also known as: Decline DB press, Decline dumbbell bench press, Decline bænkpres med håndvægte, Nedadgående bænkpres med håndvægte

How to do it

1. Lie on a decline bench with your feet secured and a dumbbell in each hand at chest level.
2. Press the dumbbells up until your arms are nearly straight over your chest.
3. Lower slowly until you feel a stretch in your chest, keeping your wrists stacked over your elbows.

Common mistakes

• Letting the dumbbells drift toward your face or hips instead of over the chest.
• Using a weight so heavy that you cannot control the way down; ask for a spotter on heavy sets.

Alternatives

• Dumbbell bench press
• Incline dumbbell press
• Decline bench press
• Machine chest press
• Decline push-up

Watch a video demonstration on YouTube

“Decline Dumbbell Bench Press - Chest Exercise - Bodybuilding.com” by Bodybuilding.com (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.