How to do the Dumbbell Decline Bench Press
- Adjust the bench to a slight decline and secure your legs underneath.
- Lie back, hold a dumbbell in each hand, and position them above your chest.
- Lower the dumbbells to the sides of your chest, elbows angled in toward your sides.
- Press the dumbbells back up until your arms are straight above your shoulders.
Full technique — 8 steps
- Set a bench to a slight decline and secure your legs under the pads.
- Lie back with a dumbbell in each hand and kick them into position over your chest.
- Turn the dumbbells so your palms face your feet or slightly inward, with wrists directly over your elbows.
- Set your shoulder blades down into the bench.
- Lower the dumbbells to either side of your lower chest with your elbows angled in toward your sides.
- Descend until your upper arms reach bench level or slightly below without shoulder discomfort.
- Press the dumbbells up and slightly inward until they finish over your shoulders.
- Bring the dumbbells together under control without letting your shoulders roll forward.
Common mistakes
- Lowering elbows far below comfort
- Letting dumbbells drift toward face
- Pressing with flared elbows
- Shoulders rolling forward at top
- Starting with unstable dumbbell setup
Form cues
- Keep elbows angled in
- Press up and inward
- Don't roll shoulders forward
- Keep wrists over elbows
- Legs secured under pads
