Skip to main content
Kaizer for gyms.Your gym's own app, with its name, logo and colors.Explore

Dumbbell Decline Bench Press

Lie on a decline bench with your feet secured under the rollers and dumbbells held at the sides of your lower chest with palms forward. Press the dumbbells up and slightly together until your arms are extended without locking out. Lower slowly to feel a stretch in the lower chest, keeping your elbows at roughly a 45° angle. Keep your shoulders back and control each rep.

CHEST · PUSH

Dumbbell Decline Bench Press: how the movement is executed

How it is executed

  1. Lie on a decline bench with your feet secured under the rollers and dumbbells held at the sides of your lower chest with palms forward.
  2. Press the dumbbells up and slightly together until your arms are extended without locking out.
  3. Lower slowly to feel a stretch in the lower chest, keeping your elbows at roughly a 45° angle.
  4. Keep your shoulders back and control each rep.
Muscles worked
Chest
Primary muscle
Lower chest
Equipment
DumbbellDecline bench
Movement pattern
Push
Difficulty
Intermediate
What it is for
StrengthHypertrophy

Variations and substitutions

Decline Bench PressBarbell · Decline benchSmith Machine Decline Bench PressSmith machine · Decline bench
Chest exercisesDumbbell exercisesEstimated 1RM calculatorBack to the library

Put it to work in Kaizer

Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best TrueCoach alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

HypertrophyHypertrophy is the increase in muscle fibre size in response to sustained resistance training.Range of motionRange of motion is the joint travel an exercise covers, from the muscle's most lengthened position to its most contracted.Estimated 1RM calculatorWhat is your estimated 1RM?

Program your clients' routines from these exercises, without the spreadsheet.

Start free

Ready to raiseyour standard?

Join the coaches already raising their standard with Kaizer.

Start freeSchedule a call
Any questions? Ask us on WhatsApp. You'll talk directly with the founders.