Dumbbell Decline Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Dumbbell Decline Bench Press
How to: Dumbbell Decline Bench Press
- Lie back on a decline bench with a dumbbell in each hand.
- Position your arms at a 45-degree angle from your body.
- Lower the weights slowly to the sides of your chest.
- Push the dumbbells back up towards the ceiling until your arms are fully extended.
Common Mistakes
- Arching the lower back excessively while pressing.
- Raising the weights too high, which can cause shoulder discomfort.
- Dropping the dumbbells instead of controlling the descent.
Modifications
- Use lighter weights or perform the exercise without weights to start.
- Adjust the bench angle for a more comfortable position.
Tips
- Keep your feet flat on the ground for stability.
- Control the weight throughout the movement, ensuring you don't drop the dumbbells.
- Breathe out as you push the weights upwards.
Dumbbell Decline Bench Press Alternatives
Tags
chest
strength
dumbbell
pectoralis major
triceps
deltoid