Which muscles does the decline bench press (dumbbell) work?

The decline bench press (dumbbell) mainly works your chest. It also involves your triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the decline bench press (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Decline Bench Press (Dumbbell): how to do it and muscles worked

The decline bench press (dumbbell) mainly works your chest, with help from your triceps. You need dumbbells.

Muscles worked

Main

Chest

Helping

Triceps

How to do the decline bench press (dumbbell)

1
Lie on a decline bench with your feet hooked under the pads. Hold the dumbbells at your lower chest, palms facing forward, elbows about 45 degrees from your body.
2
Press the dumbbells up until your arms are straight over your lower chest. Lower them under control until your upper arms are about level with your torso.
3
Inhale as you lower and exhale as you press. Keep each side moving at the same speed and set the weights down by bringing your knees up to help.

Form tip: Choose lighter dumbbells than flat bench, as getting them into position on a decline is awkward and tiring.

Common questions

Which muscles does the decline bench press (dumbbell) work?: The decline bench press (dumbbell) mainly works your chest. It also involves your triceps.
What equipment do I need for the decline bench press (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the decline bench press (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.