How to Do Dumbbell Decline Bench Press

Dumbbell Decline 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 Bench Press

  1. 01Secure the feet under the pads of a decline bench and lie back with a dumbbell in each hand.
  2. 02Position the dumbbells over the lower chest with a neutral or pronated grip.
  3. 03Press the weights vertically until the elbows are locked out.
  4. 04Lower the dumbbells until they are level with the chest, feeling a stretch in the pectorals.
  5. 05Exhale on the effort and keep the shoulder blades retracted against the bench.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Decline 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

Tuck the elbows to a 45 degree angle from the torso to protect the shoulder joints and increase lower pec engagement.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Decline Bench Press questions

What muscles does Dumbbell Decline Bench Press work?

Dumbbell Decline 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 Bench Press correctly?

Secure the feet under the pads of a decline bench and lie back with a dumbbell in each hand. Position the dumbbells over the lower chest with a neutral or pronated grip. Press the weights vertically until the elbows are locked out. Lower the dumbbells until they are level with the chest, feeling a stretch in the pectorals. Exhale on the effort and keep the shoulder blades retracted against the bench.

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

Tuck the elbows to a 45 degree angle from the torso to protect the shoulder joints and increase lower pec engagement.

Is Dumbbell Decline Bench Press suitable for beginners?

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

What equipment do you need for Dumbbell Decline Bench Press?

Dumbbell Decline Bench Press uses bench and dumbbell.

A90 Intelligence

Put this into a real plan.

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

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