Decline Dumbbell Bench Press

Exercise Tips

  • Perform exercise with a spotter
  • Control the weights, focus on balancing them

Decline Dumbbell Bench Press

This exercise targets your lower chest and provides a low cardio benefit. It also works your shoulders and triceps.

Muscle Group

Pectoralis Minor (Lower Chest), Deltoids (Shoulders), Triceps


1 day a week to
3 days a week


Free Standing Decline Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Pectoralis Minor (Lower Chest), Deltoids (Shoulders), Triceps

Equipment: Free Standing Decline Bench, Dumbbells

Minimum Frequency: 1 day a week

Maximum Frequency: 3 days a week

Cardiovascular Benefit: Low

Exercise Category: Lower Chest

Starting Position: Position yourself on the bench with your feet locked into place. Hold a dumbbell in each hand with an overhand grip, holding them by the sides of your chest. Each elbow should be bent into an "L" shape, your upper arms parallel to the ground.

  1. 1 Exhaling, lift your hands towards each other in an explosive fashion until your arms are fully extended and the dumbbells are touching.
  2. 2 Inhale and slowly return your arms back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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