---
title: "Dumbbell Decline 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-bench-press
url: "https://hi.fitness/exercises/dumbbell-decline-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/853bb149-dumbbell-decline-bench-press.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Dumbbell Decline 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 both dumbbells upward simultaneously until your arms are fully extended, keeping the motion controlled.
3. Lower the dumbbells back to the starting position with controlled motion until your elbows are at a 90-degree angle.
4. Repeat the press and lowering motion for the desired number of repetitions, maintaining stability throughout the exercise.

## Form tips

- Keep your feet firmly planted and secured to avoid slipping.
- Maintain a slight bend in your elbows at the top of the movement to protect your joints.
- Concentrate on using your chest muscles to press the weights, minimizing shoulder involvement.

## 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 Alternate Bench Press](https://hi.fitness/exercises/dumbbell-decline-alternate-bench-press) - Lower chest · Dumbbell
- [Dumbbell Decline Hammer Press](https://hi.fitness/exercises/dumbbell-decline-hammer-press) - Lower chest · Dumbbell