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Chest · Dumbbell
Dumbbell Decline Bench Press
Dumbbell Decline 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, 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 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 both dumbbells upward simultaneously until your arms are fully extended, keeping the motion controlled.
- Lower the dumbbells back to the starting position with controlled motion until your elbows are at a 90-degree angle.
- Repeat the press and lowering motion for the desired number of repetitions, maintaining stability throughout the exercise.
Form tips
- Keep your feet firmly planted and secured to avoid slipping.
- Maintain a slight bend in your elbows at the top of the movement to protect your joints.
- Concentrate on using your chest muscles to press the weights, minimizing shoulder involvement.
Dumbbell Decline Bench Press alternatives
More pectorals exercises
Dumbbell Decline Bench Press FAQ
What muscles does Dumbbell Decline Bench Press work?
Dumbbell Decline 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 Bench Press?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell Decline Bench Press 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 Decline 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 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 Bench Press?
Other exercises for the pectorals include Barbell Bench Press Decline, Svend Press Decline Bench, Smith Machine Press Decline and Band Bench Press.
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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