Decline Dumbbell Press - Muscles Worked & Benefits
Exercise Type: Multi-joint
Primary Muscles Worked: Chest
Secondary Muscles Worked: Shoulders and Triceps
The Decline Dumbbell Press is perhaps one of the most underutilised exercises in the gym. Ideal for adding something new to your routine, the Decline Dumbbell Press, performed at a 30 degree angle decline, provides a cut-look to the lower section of the chest and completes the separation from the middle and the abs. It also rounds out the entire chest making it appear fuller while also offering more thickness than flat or incline presses can achieve.
Decline Dumbbell Press - Exercise Workout & Technique
- Adjust the bench to your desired decline level.
- Lie on the bench, with your feet flat on the floor.
- Make firm contact with the bench with your sacrum, head and shoulder blades. Maintain the natural arch in your lower spine during the exercise.
- Hold a dumbbell in each hand and take position on the bench ready for training. Hold each dumbbell at a shoulder level, with your hands facing the front.
- Pull the shoulder blades together keeping them there throughout the entire movement.
- Lift both dumbbells at the same time, then lower the weights in a controlled motion, with your arms going to parallel to the floor.
- Hold and contract the chest at the top of the movement.
- Repeat for the allocated number of reps.
- The eccentric (down-phase) should be twice as long as the concentric (up-phase)
Decline Dumbbell Press - Tips & Safety
- Use light weights until you are capable of doing the exercise correctly.
- Maintain control of the weight during the exercise.
- Ensure that the shoulders are not rotated throughout this exercise.
- On completion, do not drop the weights to your side in a lying position as this can put you at risk of rotator cuff injuries.
Decline Dumbbell Press - Alternatives
- Vary the angle of decline of the bench. The greater the angle of decline, the more the lower pectoral muscles are worked.
- Consider also using a barbell or performing the same movement on a Smith Machine.