Lie on a decline bench and press dumbbells upward in a controlled motion to work the chest with assistance from the triceps. Maintain a stable shoulder and torso position throughout each rep.
How to do the Decline Bench Press (Dumbbell)#
- Lie back on the decline bench and hook your feet under the pads so your body is secure.
- Bring the dumbbells up to shoulder level, starting from your thighs or with a partner’s help, with palms facing forward.
- Draw your shoulder blades back and down and position your elbows at roughly a 45–90° angle from your torso.
- Exhale as you press the dumbbells upward until your arms are nearly straight and you feel the chest contract.
- Inhale and lower the weights slowly back to the starting position, keeping control before beginning the next rep.
Muscles worked#
- Primary: Chest
- Secondary: Triceps, Front delts
Common mistakes#
- Allowing the shoulders to round forward instead of keeping the scapulae pulled back.
- Flaring the elbows excessively so they track far out to the sides.
- Dropping the dumbbells quickly on the descent instead of controlling the movement.
- Using a hip drive or body momentum to power the press.
