Decline Dumbbell Bench Press (Chest)

The decline dumbbell bench press is a compound chest exercise which is used as a variation for complete chest development. But, the target area of muscle trained with this movement is the lower pectorals. And besides, the chest being targeted as a primary muscle group, and triceps and shoulders also receive stimulation as secondary movers during the exercise.

Now, there is a little adjustment period involved to perform this exercise effectively since you’re in a decline position. But, once you get the proper form down you’ll find this to be a great addition to your chest training routine if you’re not already doing it.

So, here’s an exercise you can do during your next chest workout to make some gains!

In This Exercise:

• Target Muscle Group: Pectoralis Major
• Type: Strength
• Mechanics: Compound
• Equipment: Dumbbells, decline bench
• Difficulty: Beginner

Exercise Instructions

1. Lie face up on the decline bench with both dumbbells in hand at head level. 
2. Then, tuck your elbows in slightly and press the dumbbells straight up while contracting your chest muscles.
3. Now, lower the dumbbells back down until you feel a slight stretch in your chest muscles. 
4. Complete the ideal number of reps and then perform the desired amount of sets for the exercise.

Variations & tips:

• If you don’t have a bench, you can use your body to perform this movement (See the second video)
• Remember to press straight up rather than forward away from your head.
• The decline dumbbell bench press is an ideal movement to include for complete chest development since it targets the lower pectorals. 

Watch: How to do the decline dumbbell bench press

Watch: How to do the decline dumbbell press on the floor