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Chest · Dumbbell
Dumbbell Decline Alternate Bench Press
Dumbbell Decline Alternate Bench Press is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a dumbbell and a bench. A typical prescription is 3-4 sets of 6-10 reps per side, 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
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Dumbbell Decline Alternate Bench Press
- Begin by lying on a decline bench with your feet secured and a dumbbell in each hand, arms lowered and elbows bent at a 90-degree angle, palms facing forward.
- Press the left dumbbell upward until your arm is fully extended while keeping the right arm lowered.
- Lower the left dumbbell back to the starting position, and press the right dumbbell upward until your arm is fully extended.
- Alternate the press with each arm, maintaining control and stability throughout the exercise, and repeat for the desired number of repetitions.
Form tips
- Avoid locking your elbows at the top of the movement to keep tension on your muscles.
- Ensure your wrists remain straight and aligned with your forearms.
- Focus on a slow and controlled motion to maximize muscle engagement.
Dumbbell Decline Alternate Bench Press alternatives
More pectorals exercises
Dumbbell Decline Alternate Bench Press FAQ
What muscles does Dumbbell Decline Alternate Bench Press work?
Dumbbell Decline Alternate Bench Press mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Dumbbell Decline Alternate Bench Press?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell Decline Alternate Bench Press should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Decline Alternate Bench Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Decline Alternate Bench Press 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 Decline Alternate Bench Press?
Other exercises for the pectorals include Barbell Bench Press Decline, Svend Press Decline Bench, Band Bench Press and Smith Machine Press Decline.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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