The decline dumbbell press is a bench press on a decline: more lower chest and a shorter path for the dumbbells.
1Starting positionStart2End positionFinish
Setup
Hook your feet under the rollers of a decline bench with the dumbbells on your thighs. Lie back while bringing them to your chest, shoulder blades pinched. Press over your lower chest.
Execution
Lock your legs into a decline bench and lie back, head lower than your hips. Press the dumbbells up over your chest on straight arms, palms forward — starting position.
Inhale and lower the dumbbells slowly to your lower chest.
Exhale and press them back up, squeezing your chest.
Common mistakes
Lying back clumsily and jerking your shoulders — go down slowly with the dumbbells pinned to your chest.
Elbows flared wide — keep them angled to your torso.
Short range — lower until your chest stretches.
Too steep an angle — a mild decline works just as well and is easier on your head.
Alternatives
Equipment taken or the movement doesn't suit you — try Decline Barbell Bench Press, Dips, Machine Decline Chest Press. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
