dumbbell decline bench press
dumbbell decline bench press — highlighted muscle: pectorals

Muscles worked

pectorals, triceps, shoulders

Watch a demonstration

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dumbbell decline bench press

Body part
chest
Equipment
dumbbell
Target muscle
pectorals
Muscle group
triceps

Secondary muscles

tricepsshoulders

How to perform it

  1. 1

    Lie down on a decline bench with your feet secured and your head lower than your hips.

  2. 2

    Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward.

  3. 3

    Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.

  4. 4

    Push the dumbbells back up to the starting position, fully extending your arms.

  5. 5

    Repeat for the desired number of repetitions.

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