Decline Dumbbell Bench Press

To build a thick, full chest we must target it from all angles, and nothing targets the lower chest quite like the decline dumbbell bench press.

An upper body compound exercise that targets the lower fibers of the pecs. Bodybuilders have used it for decades to create a fuller chest.

Today, we will cover the decline dumbbell bench press, including how to perform it, anatomy, and expert tips.

How to do

  1. Begin by positioning the decline bench in front of the dumbbell rack.
  2. Standing, grab a pair of dumbbells off the rack. 
  3. Looking behind you, carefully sit on the end of the bench; resting the dumbbells on your thighs.
  4. Position your lower legs behind the shin pads.
  5. Once your lower legs are secure, lift the dumbbells off your thighs and lie back on the bench.
  6. Press the dumbbells into the air so your arms are straight, and the dumbbells are directly over your chest.
  7. Start by bending your elbows, and lowering the dumbbells.
  8. Lower until your elbow is bent at a 90° angle.
  9. Once they reach this position, press the dumbbells until your arms are straight; returning them to the starting position. 

Tip From Expert

  • Start with lighter weight — The body’s position during the decline dumbbell bench press makes it a weaker movement. Consider using a light weight and gradually increase the weight as you become more comfortable. 
  • Focus on muscle contractions — Focus on the contraction of the lower pec for the best results. Slowly lower the dumbbells and then squeeze your pecs when you press. This will improve your mind-muscle connection and results.
  • Use a spotter — Using a decline bench for the first time can feel strange; potentially distracting you from your lift. A spotter can help guide you through the movement and assist you with your lift.  
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  • Concentrate on breathing — As you lower the dumbbells inhale, and as you press exhale. 

Optimal Sets and Reps

The number of sets and repetitions you should perform is based on your training goals. Below is a list of load recommendations for strength, hypertrophy, endurance, and power training.

Training Type Sets Reps
Strength Training 5 5
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 3–5

How to put in your workout split

The decline dumbbell bench press is a versatile upper-body compound exercise that can be used in almost any program. Targeting the lower chest, shoulders, and triceps, it can be used in many different programs to increase muscle mass and improve the physique.

Below is a range of programs where the decline dumbbell bench press slots in perfectly. 

  • Complete Body — The decline dumbbell bench press could be placed at the beginning of the workout after a standard dumbbell chest press. This will help you supplement your chest training; allowing you to develop a fuller chest. 
  • Bro Split — During your bro split, you can program the decline dumbbell bench press into your chest day. Splitting our training allows us to dedicate more time to each muscle group. Adding more chest exercises to your chest workout routine can stimulate greater growth, enhancing results.  
  • Push/Pull — The decline dumbbell bench press can easily fit into your session after your bench press or dumbbell press. Programming it here will help you develop a thick chest.
  • Upper/Lower — Adding a decline dumbbell bench press to your upper body workout is a good way to increase the volume of your programming. Place it after your large compound lifts such as bench press.

Primary Muscle Groups

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Pectoralis Major Abdominal Head

The pectoralis major abdominal head is located at the lower part of the chest, where it meets the abdomen.

The decline angle of the bench and arm position places greater focus on these lower chest fibers, with evidence indicating greater muscle activation rates than the flat bench press.

As we lower the dumbbells, the pectoralis major abdominal head lengthen, and contract to complete the pressing phase. 

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid plays a major role in the decline dumbbell bench press. Located on the front of the shoulder, its main purpose is to raise the arm and perform a pressing motion. 

These anterior fibers elongate and provide us with control through the lowering phase. Once the dumbbells reach the bottom, these fibers engage to push to return to the start position.

The anterior deltoid plays a significant role. However, decline pressing shows anterior deltoid muscle activation compared to the incline press; due to a lesser degree of shoulder flexion.   

Triceps Lateral Heads

The triceps lateral head is a powerful muscle that contributes greatly to pressing movement. Originating from the upper arm and inserting into the elbow, it extends the elbow. During our decline dumbbell bench press, the lateral head lengthens as we lower the dumbbells, and contracts during the pressing phase. 

Triceps Medial Heads

Next to the lateral head of tricep fibers sits the triceps medial head. Similar to the lateral head, it originates from the back of the upper arm and attaches to the elbow, contributing to extension of the elbow. 

During our decline dumbbell bench press, the tricep medial head helps us lower the dumbbells. Once they reach the bottom, the fibers along with the chest and deltoid combine to perform the pressing movement. 

Triceps Long Heads

The triceps long head is located on the inner side of the posterior arm. While the other heads of the triceps are responsible for extending the elbow, these fibers have a bigger responsibility as they attach differently.

These fibers originate from the scapula and insert into the elbow. The scapular attachment points mean the tricep's long head fibers are responsible for adducting and stabilizing the arm.

When we begin our decline dumbbell bench press, these long head fibers help stabilize our shoulder for the duration of the movement. 

These attachments, alongside the decline position, have been shown to provide greater levels of muscle activation. 

Serratus Anterior

The serratus anterior is one of the unsung role players in all pressing movements. Located on the anterior portion of our upper rib cage under the armpit, this muscle stabilizes the scapula and helps with the pressing motion.   

Originating from the front of the first eight or nine ribs and inserted into the medial border of the underside of your scapula, this muscle often goes unnoticed.

During the lowering phase of the decline dumbbell bench press, this fan-shaped muscle lengthens and provides stability. Once we reach the bottom, these fibers help shift forward the scapula and stabilize the arm.  

Latissimus Dorsi

The latissimus dorsi is a large wing-shaped muscle that contributes to the shape of our back. Originating from the lower back thoracolumbar fascia, it attaches to several vertebrae and the inner side of the upper arm. 

Responsible for adducting and extending the arm, this powerful sheet of muscle provides stability during pressing movements.

When we begin the decline dumbbell bench press, these fibers engage to hold our scapula and upper arm in place. As we perform the movement, they continue to stabilize these joints, requiring lower muscle activation rates than the other secondary muscles.

Equipment

Dumbbells

Flat Bech With Rack

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Flat Bech With Rack

This machine is a great way to perform barbell bench presses using the rack for the barbell. Ensure you have a spotter for heavier weights.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Cable Chest Fly

Who Should Do?

Bodybuilders

Bodybuilders are at the top of the list of people who should do the decline dumbbell bench press. In a sport that requires a perfectly sculpted, symmetrical chest, this is a go-to movement for any bodybuilding lower chest workout.

This compound chest exercise targets the chest, shoulders, and triceps, making it a must for anyone looking to increase muscle mass. 

Regular Gym Goers

The decline dumbbell bench press isn’t reserved for the bodybuilding elite. It’s a great exercise for anyone looking to increase chest mass and add variety to their training.

Many of us will go to the gym and perform the same movements month after month, year after year. Adding an exercise such as the decline dumbbell bench press can keep your program fresh, and help develop a fuller chest. 

Strength Training Athletes

Strength training athletes would also benefit from using the decline dumbbell bench press. These athletes primarily perform the squat, bench press, and deadlift. 

However, they also use smaller, accessory exercises to target smaller muscle groups to improve their lifts.

While the primary goal of the decline dumbbell bench press is to target the lower chest, its ability to develop shoulder and tricep strength shouldn’t be overlooked. By targeting more muscles, we can increase overall strength and lifting capacity.

Who Should Not Do?

People With Shoulder Injuries

If you suffer from existing or prior shoulder injuries, avoid the decline dumbbell bench press. 

The decline bench press places our body and shoulders in a weaker position. This may create discomfort that could aggravate existing or prior injuries. 

There are many safer exercises for developing the chest, including the machine chest press, cable press, and dumbbell press. 

People With Elbow Pain

The decline dumbbell chest press should be avoided if you suffer from elbow pain. Similar to people with shoulder injuries, the decline angle can place unwanted stress on the elbow.

If you are experiencing elbow pain, consider focusing on rehabilitation exercises to reduce pain and improve function. A flat dumbbell bench press with a light weight or machine chest press may also be suitable. This will allow you to safely target the chest without aggravating your elbows.  

Gym Beginners

The decline dumbbell bench press should be avoided if you are an absolute beginner. While it is not a dangerous exercise, the declined bench position can be difficult to press from. 

Beginners with no resistance training experience should begin with the dumbbell bench press and incline press to establish the correct technique. Once you feel confident, attempt the decline dumbbell bench press with the help of a trainer or spotter for guidance.

Benefits Of The Decline Dumbbell Bench Press

Boosts Balanced Lower Chest Development

The declined dumbbell bench press is a great dumbbell chest exercise for creating fuller pecs. To get the most out of each rep, use a lighter weight and focus on tensing your lower chest when you press. This will ensure you are correctly activating your lower chest with each rep, stimulating greater growth.

Enhances Shoulder, Tricep, And Serratus Development

Including decline dumbbell bench press into your routine is great for shoulder, tricep, and serratus development. 

As an upper-body compound exercise, we can target more muscle groups. This increases our training volume which is shown to enhance muscle hypertrophy.  

Improves Physiques

The decline dumbbell bench press’s ability to transform our physique is underrated. Its ability to define the lower pec and create separation from the abdomen enhances our overall chest and core.    

Furthermore, its ability to build the shoulders, triceps, and serratus combine to present a more athletic figure.

Add Variety To Workouts

Adding the decline dumbbell bench press is a great way to keep your workouts fresh. Typically, when we create programs, we select the most effective exercise to get the job done. 

However, after months and years of training, many exercises can feel stale and overused. Including movements such as the decline dumbbell bench press increases variety. This makes your session feel fresh; leading to greater consistency and success. 

Frequently Asked Questions

Is the decline dumbbell bench press good?

The decline dumbbell bench press is good for chest development. Used to target the lower chest fibers, the exercise increases muscle mass and greater definition; This results in a fuller-looking chest.

Should I avoid the decline bench press?

You should avoid the decline bench press if you are a beginner or have shoulder and elbow injuries. The decline position can be uncomfortable for beginners and may place unwanted pressure on the shoulder and elbow. 

Is decline the easiest bench press?

No, the decline bench press is not the easiest bench press. The decline position is more difficult to set up, and pressing from this position can feel unnatural. If you are a beginner, start on the flat bench.

How to do a decline bench press without a decline bench?

You can decline bench press without a decline bench by performing a floor press with a glute bridge, or decline cable press. These movements target fibers of the lower chest by changing the angle of the shoulder or torso.

Resources

  1. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  2. Solari, F. and Burns, B. (2023). Anatomy, Thorax, Pectoralis Major Major. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK525991/#:~:text=The%20pectoralis%20major%20is%20the,anterior%20wall%20of%20the%20axilla [Accessed 28 Jun. 2024].
  3. LWW. (2024). Electromyographical Activity of the Pectoralis Muscle… : The Journal of Strength & Conditioning Research. [online] Available at: https://journals.lww.com/nsca-jscr/abstract/1997/08000/electromyographical_activity_of_the_pectoralis.6.aspx [Accessed 28 Jun. 2024].
  4. Tiwana, M.S., Sinkler, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Triceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK536996/ [Accessed 28 Jun. 2024].
  5. K;Lui, L. (2024). Anatomy, Thorax, Serratus Anterior Muscles. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/30285352/ [Accessed 28 Jun. 2024].
  6. Lung, K., Kayla St Lucia and Lui, F. (2024). Anatomy, Thorax, Serratus Anterior Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK531457/ [Accessed 28 Jun. 2024].
  7. Jeno, S.H. and Varacallo, M. (2023). Anatomy, Back, Latissimus Dorsi. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK448120/ [Accessed 28 Jun. 2024].
  8. Pritchard, H.J., Barnes, M.J., Keogh, J.W.L. and McGuigan, M.R. (2016). Relationships between 1RM powerlifting competition lifts and common modified and accessory exercises used… [online] ResearchGate. Available at: https://www.researchgate.net/publication/309721659_Relationships_between_1RM_powerlifting_competition_lifts_and_common_modified_and_accessory_exercises_used_in_training_-_a_pilot_study [Accessed 28 Jun. 2024].
  9. Schoenfeld, B.J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R. and Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, [online] 51(1), pp.94–103. doi:https://doi.org/10.1249/mss.0000000000001764.