Decline Dumbbell Bench Press
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Strength Training
Pressing
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Dumbbells
Decline Bench
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All Levels
Overview
The Decline Dumbbell Bench Press targets the lower portion of the chest with a pressing angle that emphasizes the sternal head of the pectoralis major. Using dumbbells allows for a greater range of motion, balanced development between sides, and reduced joint stress compared to a barbell. This movement is ideal for individuals looking to increase pressing strength and chest definition.
Muscles Worked
PRIMARY:
Pectoralis major
SECONDARY:
Triceps brachii
Anterior deltoids
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Set a decline bench at a 15–30° angle and lie back with a dumbbell in each hand, secured at your chest.
Begin with arms fully extended and palms facing forward above the lower chest.
Lower the dumbbells in a controlled motion toward the outer edge of your lower chest, keeping elbows at about a 45° angle.
Press the dumbbells back up until your arms are fully extended, without locking the elbows.
Maintain a stable core and consistent rhythm throughout the movement.
Repeat for the desired number of repetitions.
Benefits
Targets the lower portion of the chest for fuller development
Dumbbells improve unilateral control and shoulder stability
Encourages a greater range of motion than barbell alternatives
Builds strength transferable to other pressing variations and athletic movements
COACHING CUES
Keep your wrists stacked over elbows throughout the press
Don’t bounce at the bottom to control every rep
Engage your core to avoid arching the lower back
Drive through the full chest, not just the arms
Notes
The Decline Dumbbell Bench Press is a compound chest-strengthening exercise that places greater emphasis on the lower pecs while reinforcing balanced muscle engagement and shoulder stability. It’s a valuable addition to upper-body routines focused on hypertrophy, symmetry, and pressing strength.