Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • 8 practical ways to enrich your meals with protein
    • The Benefits of Incorporating Boxing Into Your Workout Routine
    • Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities
    • Barbell vs. Dumbbell Shoulder Press For Shoulder Development
    • Comparison of squats and leg presses – which exercise to choose and why?
    • Barbell Seal Rows: Build a Thicker Back Faster
    • Meet the air bike – cardio equipment we love to hate
    • 6 Mistakes to Avoid During an Online Workout
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Chest exercises»Lower chest exercises»Decline Dumbbell Bench Press
    Decline Dumbbell Bench Press Exercise Guide

    Decline Dumbbell Bench Press

    0
    By krunoslav on May 6, 2014 Lower chest exercises
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Decline Dumbbell Bench Press Exercise

    Decline dumbbell bench press is identical to the incline press with dumbbells, except that you lie on a decline bench, where your legs are higher than your head. By having the bench at this angle, you shift the focus to your lower pectorals (the sternal portion of your chest). To keep your body stable during the exercise, your knees should be at the end of the bench with your lower legs hanging over the end. There should be a support bar to press your feet against for further stability and to keep you from sliding down. In other words, the position is the same as for the barbell press, but it is necessary to lie back while holding the dumbbells with the arms flexed, unless you are being helped by someone who can pass you the weights.

    Lower Pecs Exercise
    Lower Pecs Exercise

    Decline dumbbell presses help build definition in the lower portion of your pectoral, or chest muscles. Using dumbbells also speeds up visible results, and you gain a greater range of motion using dumbbells compared to a barbell.  It is an exercise that is not only advanced but should also be done with a spotter when you are training heavy.

    Decline Dumbbell Bench Press Exercise
    Decline Dumbbell Bench Press Exercise

    Decline Dumbbell Bench Press Technique

    STARTING (INITIAL) POSITION: Grab a dumbbell in each hand and lie on a decline bench (about 30 degrees below parallel) with your knees over the far end of the bench. You may need a spotter to help you get the weights into position. Hold the dumbbells even with the top of the bench, with your arms shoulder width apart. Your palms should be oriented toward your feet. The dumbbells should extend straight over your chest at arm’s length.

    MOVEMENT (ACTON): Slowly lower the dumbbells under control to your nipple line. Your elbows should point down and flare at 45 to 60 degrees from your sides. Lightly touch your chest, then quickly press the dumbbells straight up and slightly in until your elbows are just short of locked out. Let your elbows extend from your sides for better leverage. Hold, then lower the dumbbells to the starting position. Repeat.

    Muscles Engaged

    • Main muscles: pectoralis major (lower part), triceps, deltoids (anterior)
    • Secondary muscles: pectoralis minor, coracobrachialis, serratus anterior, subscapularis
    • Antagonists: latissimus dorsi, biceps, deltoids (posterior)

    Decline Dumbbell Bench Press Tips & Tricks

    • Make sure that your legs are steady at the top of the bench—you don’t want to slide down the bench.
    • Use light weight in the beginning, raising and lowering the dumbbells directly over your lower chest.
    • Forcefully press the dumbbells up in an arc (coming toward each other at the top) until your arms are fully extended above your lower chest or upper abs.
    • Your breathing should always be out on extension, which means you are blowing the weight away.
    • Don’t bounce the dumbbells at the bottom of the movement.
    • Flare your elbows out as the bar is lowered to maximize pectoral isolation.
    • It is not advisable to work out intensely for prolonged periods with the head below the level of the heart. This is because the human body is not designed for effort in an inverted posture.
    • The bench should never be set at a decline of more than about 35 degrees.

    Decline Dumbbell Bench Press Variations

    Decline press can be done with a bar, dumbbells, a machine, or a Smith machine. You need to analyze the advantages and disadvantages of each version to choose the version (or versions) that will work best for you. Ideally, the modification or alternative exercise will still work the same type of motion or movement pattern (pressing movement) but in a slightly different manner. This will ensure that your body still gains strength in a certain move, but the exercise is different enough to spur huge gains.

    • Hold the dumbbells so that your palms face each other throughout the movement (dumbbell decline bench press with neutral grip).
    • As you press the dumbbells up, turn your wrists toward each other so that at the top of the repetition your forearms face in and the dumbbells touch.
    • Alternating decline dumbbell bench press. Push just one dumbbell up and slightly toward your head so that when your arm is extended, the dumbbell is above your chin. As you lower the dumbbell back to your chest, repeat the movement with your other arm. Alternate the arm you start with on each set.

    Decline Dumbbell Bench Press Substitutes (Replacement Exercises)

    • Decline barbell bench press
    • Smith-machine decline press
    • Chest dip

    If you want to find more exercises for your lower chest, visit our lower chest exercises category.

     Closing Thoughts

    The decline position of this exercise works the lower chest muscle. Performing the decline press using two dumbbells affords an increased range of motion as the weight is lowered. A barbell stops when it touches the chest, whereas dumbbells can be lowered farther for additional stretch at the bottom of the lift. The second advantage of using dumbbells instead of a bar is that they reduce the tendency of stronger muscle groups to compensate for weaker ones.

    You may not realize it, but the angle of a decline bench decreases the distance you have to push the weight up. Because of this, you’ll discover your chest muscles are much stronger lying in this position, so choose dumbbells that are between 10 and 20 percent heavier than you use when doing a standard chest press.

    Because of the awkward position of your body on the decline bench, this exercise can be difficult and dangerous to perform for a beginner. If you do decide to perform this exercise, be sure to have a spotter.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Petar, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    The Svend press exercise guide

    Decline Bench Cable Fly

    Assisted Chest Dip

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 472
    • YouTube 100
    • Instagram
    RECENT POSTS
    January 22, 2023

    8 practical ways to enrich your meals with protein

    January 17, 2023

    The Benefits of Incorporating Boxing Into Your Workout Routine

    January 15, 2023

    Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities

    January 8, 2023

    Barbell vs. Dumbbell Shoulder Press For Shoulder Development

    December 31, 2022

    Comparison of squats and leg presses – which exercise to choose and why?

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook Twitter Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2022 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?