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Bench Press, Decline

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Type basic
Mechanics compound
Direction push
Equipment 2 dumbbells
Additional Equipment decline bench
x Rate Bench Press, Decline

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

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Grasp dumbbells, sit on edge of decline bench and put dumbbells on thighs. Lie in supine position, push dumbbells up above chest and keep arms slightly flexed. Let elbows point to sides.


Lower dumbbells with elbows moving out to sides while forearms keep pointing up. As elbows reach height of bench pad press dumbbells up. Keep arms slightly flexed. Repeat.

Variations / Comments

Fixate body on bench by pressing lower thighs against edge of bench.

Dumbbell Bench Press, Decline Starting Position Starting Position
Dumbbell Bench Press, Decline Ending Position Ending Position


Target Pectoralis Major, Sternal
Synergist Pectoralis Major, Clavicular | Deltoid, Anterior | Triceps Brachii
Stabilizers Biceps Brachii
Dumbbell Bench Press, Decline Muscles Front
Dumbbell Bench Press, Decline Muscles Rear
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