Decline Bench Press (Dumbbell)
Trains the chest, with help from the triceps. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Decline Bench Press (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 14 on the Chest page.
Muscles worked
What Decline Bench Press (Dumbbell) trains
Technique
How to do the Decline Bench Press (Dumbbell)
- 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 cues
Getting it right
- 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.
Substitutes
Swap Decline Bench Press (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Decline Bench Press (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.