Decline Dumbbells Bench Press

Type of exercise:Strength
Measurements:Reps, Weight
Primary Muscle:Chest
Secondary Muscle:Shoulders, Triceps,
Equipment:Decline Bench, Barbell or Dumbbells or Resistance Band


  1. Lie down on a decline bench, making sure to secure your legs at the end. Hold a dumbbell in each hand, and keep your hands about shoulder-width apart and your palms facing forwards. Hold the dumbbells over your chest with your arms locked. This is your starting position.

  2. As you inhale, lower the dumbbells to your chest. Hold the pose for a second.

  3. While exhaling, lift the dumbbells back up to the starting position. This completes one repetition.

  4. Repeat for as many reps as needed.


You can use a barbell or resistance band to do this exercise.


  • Keep all your movements slow and controlled.