Decline Dumbbell Press

Technique

Set the bench to a 15-30 degree decline and secure your legs under the pads before lying back with a dumbbell in each hand. Press the dumbbells up over your lower chest until your arms are extended without locking out hard. Lower them under control to the sides of your lower chest, keeping your elbows tucked slightly. Focus on squeezing the lower chest at the top rather than pushing with your shoulders.

Steps

1. Set the bench to a 15-30 degree decline and secure your legs under the pads
2. Lie back with the dumbbells positioned beside your lower chest
3. Retract your shoulder blades and plant your upper back firmly on the bench
4. Press the dumbbells over your lower chest while keeping your elbows slightly tucked
5. Extend your arms without forcefully locking your elbows
6. Lower the dumbbells under control to the sides of your lower chest

Common mistakes

• Lowering the dumbbells toward the upper chest instead of the lower chest
• Flaring the elbows excessively
• Letting the shoulders roll forward at the bottom
• Bouncing the dumbbells out of the bottom position

Variations

• Neutral-grip decline dumbbell press
• Alternating-arm decline dumbbell press
• Single-arm decline dumbbell press
• Decline dumbbell squeeze press

FAQ