How to Do Dumbbell Decline Chest Press: Muscles Worked & Proper Form

a gif showing the proper form of a dumbbell decline chest press

Muscles Worked in Dumbbell Decline Chest Press

A picture showing which muscles are being worked in dumbbell decline chest press

Primary muscles worked:

Secondary muscles worked:

How to Dumbbell Decline Chest Press

  1. Set a bench so that it is in decline, either by adjusting the backrest or by elevating the foot.
  2. Lie on a bench, and lift a pair of dumbbells to the starting position.
  3. Press the dumbbells up to straight arms, while exhaling.
  4. Inhale at the top, or while lowering the dumbbells with control back to your shoulders.
  5. Repeat for reps.


Decline dumbbell press is a dumbbell press variation that shifts more of the load to your lower chest muscle fibers. Using dumbbells decreases the stability compared to using a barbell, which increases the demands on stabilization from your shoulder musculature, and it might also decrease the total amount of weight you are able to lift. In return, many experience that they can lift in a better position and with a better range of motion when they use dumbbells instead of a bar.

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