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Chest · Dumbbell
Dumbbell Chest Press Decline
Dumbbell Chest Press Decline is an intermediate compound strength exercise that works the pectorals (chest), with the triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Chest Press Decline
- Lie on a decline bench with your feet securely placed under the footpads. Hold a dumbbell in each hand with your arms fully extended above your chest, palms facing forward.
- Lower the dumbbells slowly towards your chest by bending your elbows, keeping your upper arms at a 45-degree angle to your body.
- Push the dumbbells back to the starting position by straightening your arms, squeezing your chest at the top of the movement.
- Repeat the movement for the desired number of repetitions, maintaining control throughout the exercise.
Form tips
- Ensure your feet are securely positioned under the footpads to prevent slipping during the movement.
- Maintain a steady and controlled motion, avoiding any jerking or sudden movements.
- Breathe in as you lower the dumbbells and exhale as you press them back up.
Dumbbell Chest Press Decline alternatives
More pectorals exercises
Dumbbell Chest Press Decline FAQ
What muscles does Dumbbell Chest Press Decline work?
Dumbbell Chest Press Decline mainly works the pectorals in the chest (Pectoralis Major). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Chest Press Decline?
You need a dumbbell.
How many sets and reps of Dumbbell Chest Press Decline should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Chest Press Decline good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Chest Press Decline burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Chest Press Decline?
Other exercises for the pectorals include Machine Chest Press Decline, Barbell Smith Chest Press, Chest Press Machine and Smith Machine Press Decline.
For developers
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