TETSUDumbbell Decline Bench Press
The Dumbbell Decline Bench Press is a dumbbell exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Decline Bench Press
- Lie down on a decline bench with your feet secured and your head lower than your hips.
- Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
- Push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Decline Bench Press work?
The Dumbbell Decline Bench Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Decline Bench Press?
You need a dumbbell to perform the Dumbbell Decline Bench Press.
How many sets and reps of the Dumbbell Decline Bench Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Decline Bench Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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