Chest
Decline Dumbbell Press
The Decline Dumbbell Press is a strength exercise with dumbbells for your chest. Share of the load in the Zulta muscle model: mid chest 33%, lower chest 25% and triceps (lateral head) 9%.
Also known as: decline db press
How to do it
- Sit on a decline bench with a dumbbell on each thigh and hook your legs under the pads.
- Lie back carefully, bringing the dumbbells to the sides of your chest.
- Press both dumbbells up until your arms are straight over your lower chest.
- Lower them slowly to the sides of your lower chest.
- Press back up, bringing the dumbbells close together at the top.
Tips
- Keep the dumbbells over the lower chest, the angle already biases that area.
- Hand the dumbbells to the floor or a partner at the end instead of sitting up with them.
Common mistakes
- Letting the dumbbells drift toward the face.
- Lowering too fast and losing control at the bottom.
- Sitting up with heavy dumbbells at the end of the set.
Muscles worked by the Decline Dumbbell Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A decline lines the press up with the costal fibres and unloads the front delt. Free implements need more shoulder stabilisation (Saeterbakken 2011). Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Decline Dumbbell Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Decline Dumbbell Press work?
Mainly the mid chest and lower chest. The triceps (lateral head), front delts and triceps (medial head) assist.
Is the Decline Dumbbell Press good for beginners?
Yes. The Decline Dumbbell Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Decline Dumbbell Press?
For example the Decline Dumbbell Floor Press, Dumbbell Bench Press and Decline Bench Press. They train mostly the same muscles, some with different equipment.
How do you make the Decline Dumbbell Press harder?
Add weight or reps, or move on to the Decline Dumbbell Floor Press and Wide Grip Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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