How to Do Dumbbell Decline Alternate Bench Press

Dumbbell Decline Alternate Bench Press is a chest exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Decline Alternate Bench Press

  1. 01Secure the feet under the ankle pads of a decline bench and lie back with a dumbbell in each hand.
  2. 02Press both weights toward the ceiling over the lower chest with palms facing forward.
  3. 03Lower one dumbbell toward the outer chest while keeping the opposite arm locked in the top position.
  4. 04Press the weight back to the start and repeat the movement with the other arm.
  5. 05Keep the shoulder blades retracted and pinned against the bench throughout the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Decline Alternate Bench Press

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the dumbbells drift toward the face, tuck the elbows slightly to a 45-degree angle relative to the ribs.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Decline Alternate Bench Press questions

What muscles does Dumbbell Decline Alternate Bench Press work?

Dumbbell Decline Alternate Bench Press is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Dumbbell Decline Alternate Bench Press correctly?

Secure the feet under the ankle pads of a decline bench and lie back with a dumbbell in each hand. Press both weights toward the ceiling over the lower chest with palms facing forward. Lower one dumbbell toward the outer chest while keeping the opposite arm locked in the top position. Press the weight back to the start and repeat the movement with the other arm. Keep the shoulder blades retracted and pinned against the bench throughout the set.

What is the A90 coach tip for Dumbbell Decline Alternate Bench Press?

If the dumbbells drift toward the face, tuck the elbows slightly to a 45-degree angle relative to the ribs.

Is Dumbbell Decline Alternate Bench Press suitable for beginners?

Dumbbell Decline Alternate Bench Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Decline Alternate Bench Press?

Dumbbell Decline Alternate Bench Press uses bench and dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell decline alternate bench press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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