Decline Dumbbell Bench Press

Chest

Decline Dumbbell Bench Press

LevelBeginner EquipmentDumbbell MechanicCompound ForcePush

A decline press with two dumbbells that trains the lower chest with a greater range of motion.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on a decline bench with a dumbbell in each hand.
2Hook your feet under the pads.
3Hold the dumbbells over your chest with straight arms.

How to perform

1Lower the dumbbells toward your lower chest with your elbows at about 45 degrees.
2Pause when your upper arms are about parallel to the floor.
3Press the dumbbells back up.
4Squeeze your chest at the top.