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Primary Muscles

Chest (pectoralis major)

Secondary Muscles

Triceps (triceps brachii), shoulders (anterior deltoid), pectoralis minor, serratus anterior

Exercise Classification

Upper body compound exercise

Decline Dumbbell Bench Press Video

Exercise Technique Tips

• Keep the upper arms at a 45 degree angle to the body to minimize shoulder stress and maximize the weight lifted.
• Touch the dumbbells to the bottom sides of the chest.
• Use a hand spacing slightly wider than shoulder width.
• Make sure to set-up properly with the shoulder blades pinched together and the feet firmly planted on the floor or under roller.
• Squeeze the dumbbells hard and attempt to push them together throughout the movement to activate the pecs.

Common Mistakes

• Not using a spotter.
• Bouncing the dumbbells off the chest.
• Lifting hips off the bench.
• Too wide of grip.
• Touching the dumbbells too high on the chest or low on belly.