Decline Dumbbell Bench Press

This upper body strength exercise develops the chest, shoulders, and triceps. The decline angle will place more emphasis on the muscles in the lower chest.


  1. 46_A
    Grab a pair of dumbbells and lie on a decline bench on your back. Hold the dumbbells with arms fully extended directly above your chest.
  2. Decline Dumbbell Bench Press
    Lower the dumbbells slowly to the sides of your chest, tucking your elbows close to your body so they create a 45-degree angle in the bottom position. Pause and then press the dumbbells back to the starting position.

Trainer’s Tips

  • Do not let the elbows flare out. Keep the elbows close to your sides throughout.