Dumbbell Decline Bench Press
The Dumbbell Decline Bench Press primarily works the Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head). It is a dumbbell compound exercise at intermediate difficulty.
A dumbbell compound push exercise targeting the Pectoralis Major (Sternal).
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
Instructions
- Preparation: Sit down on decline bench with feet under leg brace and dumbbells resting on thigh. Lie back with dumbbells. Position dumbbells to sides of chest with bent arm under each dumbbell. Execution: Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of chest until slight stretch is felt in chest or shoulder. Repeat. Comments: Stirrup should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. No need to drop weights - see suggestedmount and dismount technique.Latissimus Dorsiinvolvement is low on Decline Bench Press (Barnett 1995). Also see mount & dismount fromspecial machine rackandBench Press Analysis.
Alternative Exercises
Get this data via the REST API or MCP Server.