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Chest
Decline Dumbbell Press
A decline-bench dumbbell press for the chest with triceps assistance.
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Target
Chest
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12
Execution
How to perform
1. Secure your legs on a modest decline bench and use assistance to position the dumbbells safely.
2. Set your shoulder blades against the pad and hold the weights above your lower chest.
3. Lower with wrists stacked over elbows through a comfortable shoulder range.
4. Press upward without bouncing and obtain assistance to put the weights down safely.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Secure your legs on a modest decline bench and use assistance to position the dumbbells safely
- 2Set your shoulder blades against the pad and hold the weights above your lower chest
- 3Keep each repetition controlled and maintain tension through Chest.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Chest to force extra repetitions.