Decline Dumbbell Bench Press Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Push
  • Beginner
  • Shoulders, Triceps
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Chest Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set a decline bench to and angle of around 30 degrees.
  2. Grasp a pair of dumbbells and position yourself at the high end of the bench with your legs in the padding.
  3. Slowly lay back on the decline bench and push the dumbbells straight up above your lower chest. Alternatively you could have someone pass you the dumbbells. This is the starting position for the exercise.
  4. Slowly lower the dumbbells in a triangle shape until the handles are about level with your chest.
  5. Pause, then slowly raise the weight back up without locking your elbows out at the top.
  6. Repeat for desired reps.

​Decline Dumbbell Bench Press Tips:

  1. Keep the rep timing slow and control the weight during the set. It should take about twice as long to lower the dumbbells than raise them. 
  2. Don't touch the dumbbells together at the top of each rep.
  3. Use a full range of motion by allowing the dumbbells to drop down as far as possible on each rep.
  4. It's best NOT to drop the dumbbells when you are done with your set. This can be hazardous to your shoulders and others nearby. 

6 Comments+ Post Comment

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Posted Thu, 03/26/2015 - 18:56

I am wondering if I can do an alternate exercise instead of the decline dumbell bench press

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Posted Wed, 01/30/2013 - 08:53

Is it all right to do this exercise and the incline dumbbell bench press using a barbell? Or is there a specific reason for using dumbbells?

mnsjason's picture
Posted Wed, 01/30/2013 - 19:39

You can sub the dumbbells for a bar if you would like. Dumbbells have the advantage of forcing you to use each side independent of the other, which can help if you think there are issues with strength balance (dominant side stronger/bigger). It also challenges you to keep the movement controlled, which in turn can strengthen the mind-body connection. Form is key!

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Posted Thu, 01/31/2013 - 14:20

Ahh ok. Yeah, I do find a bit of the strength problem you underlined. Not so much on my chest but one of my biceps definitely looks bigger than the other, especially when working out; but I'm a little scared to do more reps on one than the other to make up for it, the way I see it, it could just make things worse. I've been working on the form recently, sacrificing reps for slower, more controlled movement. Thank you for your time and advice mate.

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Posted Sat, 03/24/2012 - 15:23
Ben Jordon

What if you do not have an incline bench? Is there another way

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Posted Mon, 04/02/2012 - 09:23
khalood alshamsi

make ur own incline bench :)