Decline Dumbbell Bench Press
Learn how to do Decline Dumbbell Bench Press with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Decline Dumbbell Bench Press is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do Decline Dumbbell Bench Press
A chest press variation performed on a decline bench using dumbbells to target the lower portion of the pectorals.
💡 Instructions:
Lie back on a decline bench holding a dumbbell in each hand above your chest, palms facing forward.
Keep your feet secure under the leg pads and your back pressed into the bench.
Lower the dumbbells slowly to the sides of your chest, elbows at about 90 degrees.
Press the dumbbells upward until your arms are fully extended without locking your elbows.
Maintain control throughout the movement and keep your wrists aligned.
⚠️ Common mistakes:
Arching the lower back off the bench.
Dropping the dumbbells too quickly.
Locking out the elbows forcefully at the top.
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Start Free TrialMuscles Worked by Decline Dumbbell Bench Press
Equipment
- Dumbbells
Calories Burned Doing Decline Dumbbell Bench Press
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Decline Dumbbell Bench Press
- Type
- Dumbbells exercise
- Primary muscle
- Chest
- Secondary muscles
- Triceps, Shoulders
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Decline Dumbbell Bench Press
What muscles does Decline Dumbbell Bench Press work?
Decline Dumbbell Bench Press primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Decline Dumbbell Bench Press correctly?
A chest press variation performed on a decline bench using dumbbells to target the lower portion of the pectorals. 💡 Instructions: Lie back on a decline...
Is Decline Dumbbell Bench Press good for beginners?
Decline Dumbbell Bench Press has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Decline Dumbbell Bench Press?
Decline Dumbbell Bench Press requires: Dumbbells.
What are the benefits of Decline Dumbbell Bench Press?
Decline Dumbbell Bench Press strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Decline Dumbbell Bench Press?
Similar exercises to Decline Dumbbell Bench Press include Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press, Close Grip Push-Ups.
Is Decline Dumbbell Bench Press better than Barbell Bench Press?
Both Decline Dumbbell Bench Press and Barbell Bench Press target the Chest. Choose based on your available equipment and training goals.
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