How to do the Dumbbell Decline Bench Press
Hook your feet under the decline bench pads and lie back holding the dumbbells at your chest.
Pull your shoulder blades back and down.
Press the dumbbells up until your arms are straight.
Lower them under control to your lower chest.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Decline Bench Press doesn’t suit your gym or your joints.
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