Decline dumbbell press
Primary muscles: Chest. Assisting muscles: Shoulders, Triceps.
How to do it
- Hook your feet on the decline bench and lie back with a dumbbell in each hand, resting on your thighs, palms facing each other.
- Bring the dumbbells up to shoulder level.
- Rotate your wrists so your palms face forward — the starting position.
- Breathe in and lower the dumbbells out to the sides under control, with your forearms perpendicular to the floor.
- Breathe out and press the dumbbells up, squeeze your chest and hold for a second.
- Repeat the movement.
Key to the execution: Check that your feet are locked in before you lie back — with your head down, any loss of balance is dangerous.
Common mistakes
- Letting the dumbbells drop out of control while your head is below you.
- Not securing your feet properly, so your body becomes unstable.
- Lowering the dumbbells too far, straining the shoulder.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Chest exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.