---
title: "Dumbbell Decline Alternate Bench Press"
description: "Begin by lying on a decline bench with your feet secured and a dumbbell in each hand, arms lowered and elbows bent at a 90-degree angle, palms facing forward."
locale: en
slug: dumbbell-decline-alternate-bench-press
url: "https://hi.fitness/exercises/dumbbell-decline-alternate-bench-press"
primaryMuscle: "Lower chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/e15a639c-dumbbell-decline-alternate-bench-press.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Dumbbell Decline Alternate Bench Press

Begin by lying on a decline bench with your feet secured and a dumbbell in each hand, arms lowered and elbows bent at a 90-degree angle, palms facing forward.

## How to do it

1. Begin by lying on a decline bench with your feet secured and a dumbbell in each hand, arms lowered and elbows bent at a 90-degree angle, palms facing forward.
2. Press the left dumbbell upward until your arm is fully extended while keeping the right arm lowered.
3. Lower the left dumbbell back to the starting position, and press the right dumbbell upward until your arm is fully extended.
4. Alternate the press with each arm, maintaining control and stability throughout the exercise, and repeat for the desired number of repetitions.

## Form tips

- Avoid locking your elbows at the top of the movement to keep tension on your muscles.
- Ensure your wrists remain straight and aligned with your forearms.
- Focus on a slow and controlled motion to maximize muscle engagement.

## Similar exercises

- [Barbell Bench Press Decline](https://hi.fitness/exercises/barbell-bench-press-decline) - Lower chest · Barbell
- [Machine Chest Press Decline](https://hi.fitness/exercises/machine-chest-press-decline) - Lower chest · Machine
- [Smith Machine Press Decline](https://hi.fitness/exercises/smith-machine-press-decline) - Lower chest · Smith machine
- [Hammer Strength MTS Iso-lateral Decline Press Both Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-decline-press-both-arm) - Lower chest · Machine
- [Hammer Strength MTS Iso-lateral Decline Press Single Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-decline-press-single-arm) - Lower chest · Machine
- [Hammer Strength MTS Iso-lateral Decline Press Alternate Arms](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-decline-press-alternate-arms) - Lower chest · Machine
- [Dumbbell Decline Bench Press](https://hi.fitness/exercises/dumbbell-decline-bench-press) - Lower chest · Dumbbell
- [Dumbbell Decline Hammer Press](https://hi.fitness/exercises/dumbbell-decline-hammer-press) - Lower chest · Dumbbell