Decline Dumbbell Press Exercise to build lower chest

Bodybuilding Exercise - Decline Dumbbell Press

Decline Dumbbell Press is an excellent exercise to build lower chest muscles. Check the correct execution technique and blast your pecs now.

3 special Tips

1. Use moderate weights. The dumbbell version is not just a variation from decline barbell bench press. It requires more co-ordination from your shoulder stabilizers. Start with moderate weights and later you can step up.

2. Get the help of a training partner or spotter to help you get the dumbbells to the start position.

3. Also do the around the world dumbbell bench press mentioned in the decline bench press section to work your pectoral {chest} muscles from all angles.


Decline dumbbell press is done on a decline bench with a pair of heavy dumbbells


  1. Grab a dumbbell in each hand and lie on an decline bench.
  2. Hold the weights above you at shoulder height.

Decline Dumbbell Press Start Position
Decline Dumbbell Press Midpoint Position

  1. Now extend the weights to the top overhead feeling a good chest muscle contraction.
  2. Lower the dumbbells to the starting position and feel a good stretch in your pecs.

Points to Remember

  • Exhale while you exert.
  • Perform them before triceps in any workout.

More Chest Exercises Recommends

Blast your Bench Program by Lee Hayward

Click here to read more about Blast Your Bench Program


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