Chest, Hyperstrike Exercise Videos, Shoulders, Triceps

Dumbbell Decline Bench Press

[Elite_video_player id=”259″]

Muscle Groups
  • Chest
  • Shoulders
  • Triceps
  • Chest strength
  • Front deltoids strength
  • Triceps strength


The dumbbell decline bench press strengthens the lower chest muscles and anterior shoulder muscles. This is a challenging exercise and should be performed with a spotter for safety. It is common for the decline bench press to be included in bodybuilding routines as a means to develop a symmetrical chest.


  • Lying on a declined bench, feet braced firmly, hold the dumbbells with straight arms toward the ceiling.
  • Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
  • Lower the dumbbells to the sides until they are level with the top of the chest.
  • Press them back up to straight arms, preventing them from touching at the top.


  • Not keeping the chest up
  • Over-arching the lower back
  • Lifting the hips off the bench
  • Pushing the head back against the bench