Decline Dumbbell Press Exercise Guide & Video

Share on FacebookTweet about this on TwitterShare on StumbleUponShare on RedditPin on Pinterest

Watch Decline dumbbell press

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Lie on a decline bench and hook your feet underneath the pads. Use a partner to hand you the weights in the proper position.

Step 2. Hold the weight outside of your pecs and press up. Gently touch the weight at the top of the motion. Hold.

Step 3. Lower the weight back to the starting position. Do not let the weights drop below your chest as you may risk shoulder injury.


The decline dumbbell press is a variation on the bench press, the most basic and fundamental chest exercise. This exercise adds size and strength to the lower part of the chest. Performing this exercise with dumbbells rather than a barbell allows you to get a deeper stretch of the muscle, without putting pressure on the shoulder joints. However, it is more difficult to specifically hit the inner or outer part of the lower chest when performing this exercise. By touching the weights at the top of the press, you can develop the inner part of the lower chest and keeping the weights as far apart as possible at the top will work the outer part of the lower chest.

Decline Dumbbell Press 3
Decline Dumbbell Press 4

Updated: April 4th, 2015