Decline Dumbbell Bench Press

Technique

How to perform Decline Dumbbell Bench Press

1. Sit on the decline bench with your legs secured and a dumbbell supported on each thigh.
2. Lie back and bring the dumbbells above your chest, turning your palms toward your feet.
3. Lower the dumbbells toward the sides of your chest with your wrists approximately above your elbows.
4. Press both weights upward until your elbows extend, keeping your torso supported.
5. Return through a controlled lowering phase and repeat without bouncing or forcing the weights together.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head.