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Decline Dumbbell Bench Press

Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
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8.4

Out of 10

Excellent

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Decline Dumbbell Bench Press Images

Decline Dumbbell Bench Press
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Decline Dumbbell Bench Press
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Decline Dumbbell Bench Press Guide

Main Muscle: Chest

  1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  2. Once you are laying down, move the dumbbells in front of you at shoulder width.
  3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  4. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
  5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
  6. Repeat the movement for the prescribed amount of repetitions of your training program.

Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.

If using really heavy weights, it is best if a partner gives them to you as you lay down.

Variations: You can use an exercise band or a barbell to perform this exercise.

Similar to the Dumbbell Bench Press but on a decline bench. This works more of the lower chest.



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of people found this review helpful

Review: Decline Dumbbell Bench Press

Exercise Rating
9/10

Oct 27, 2014 9:01 PM: Love the Db decline, it really isolates and works each side independently while allowing you to give a good squeeze at the top.
I would give it a 10, but the decent into position can be difficult with heavy weights and leaves you open to injury if not careful.



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Review: Decline Dumbbell Bench Press

Exercise Rating
10/10

Mar 18, 2014 2:42 PM: excellent



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Review: Decline Dumbbell Bench Press

Exercise Rating
10/10

Mar 3, 2014 7:19 PM: Love it, but when i first started doing dc press i could push more than my flat bench.. odd



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Review: Decline Dumbbell Bench Press

Exercise Rating
8/10

Jan 7, 2014 10:11 AM: I'd rather do decline fly for lower pec but still a great exercise



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Review: Decline Dumbbell Bench Press

Exercise Rating
8/10

Aug 16, 2013 9:53 PM: point 4



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Review: Decline Dumbbell Bench Press

Exercise Rating
9/10

Jul 22, 2013 1:41 AM: Awesome workout with this one. In this position I can actually press more weight than I am capable of picking up after situating myself on the bench. I work out alone during lunch, does anyone have some tips on heaving the weights into place once you're in such an awkward position?



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Review: Decline Dumbbell Bench Press

Exercise Rating
10/10

Apr 8, 2013 8:46 PM: Excellent exercise



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Review: Decline Dumbbell Bench Press

Exercise Rating
9/10

Apr 6, 2013 5:55 AM: This has really helped me to see some progress in my lower chest



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Review: Decline Dumbbell Bench Press

Exercise Rating
10/10

Jan 25, 2013 4:58 AM: this is a very excellent exercise



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Review: Decline Dumbbell Bench Press

Exercise Rating
8/10

Nov 19, 2012 4:34 PM: Extremely satisfying. You can really see and feel your chest expand with each rep



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