Decline dumbbell press
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Muscles worked
- High load
- Chest · Lower
- Low load
- Delts · Front and Triceps
How to do it
Lock the legs into a decline bench and bring the dumbbells to the shoulders with the shoulder blades set. Press up over the lower chest and lower under control with the elbows tucked around 45 degrees to bias the lower sternal fibres. Have a partner hand you the bells if they are heavy — getting into and out of the decline position is the riskiest part of the movement.
Form cues
- Lower sternal fibres bias
- Keep the elbows tucked ~45 degrees
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderElbowWrist
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.