Dumbbells
Decline dumbbell press
Decline dumbbell press mainly works your chest. It also helps your triceps and front shoulders.
Step by step
- Lie on the decline, legs secured, dumbbells at shoulder width.
- Lower the weights slowly to the sides of your chest.
- Press up and slightly in until your arms are straight.
What you should feel
Work in your lower chest and the back of your arms; your shoulders and neck should not strain.
Common mistake
Letting the dumbbells drift apart makes them unstable; keep them over your chest and move in a steady path.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Bench pressChest
Push-upChest
Decline push-up (feet up)Chest, Front shoulders
Pec deck flyChest
Smith machine bench pressChest
Cable chest pressChestQuestions
What muscles does the decline dumbbell press work?
Decline dumbbell press mainly works your chest. It also helps your triceps and front shoulders.
Can I do the decline dumbbell press at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the decline dumbbell press?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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