Decline Bench Dumbbell Press
- Sit on a decline bench and place your feet under the leg brace. Rest a dumbbell on each thigh.
- Grab hold of the dumbbells with an overhand grip and lie back on the bench.
- Position the dumbbells on either side of your chest. Your palms should face outwards and your arms should be bent under each weight.
- Slowly press the dumbbells up from the elbows until your arms are fully extended over your chest.
- Return to the starting position by lowering the dumbbells to either side of your chest again. You should feel a slight stretch in your chest and shoulders.
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Related exercises to discover
Single / One Arm Chest Press
Staggered Hand Push-Ups / Pushups
Reverse Grip Barbell Push ups / Press Ups
Decline bench dumbbell press is a gym exercise that targets chest and also works shoulders and triceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Single / one arm chest press, staggered hand push-ups / pushups and reverse grip barbell push ups / press ups. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
