FitCi
Decline Dumbbell Press is a compound exercise targeting the chest: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: dumbbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set the bench to a decline angle and lie back, securing your feet under the support pads.
- Hold both dumbbells at chest level with your palms facing forward.
- Lower the dumbbells toward your lower chest under control, keeping your elbows slightly tucked in.
- Squeeze your lower chest to press the dumbbells up and bring them slightly together at the top.
- Lower them again under control without fully locking your arms.
Coaching tip
Focus on the lower chest; don't flare your elbows too wide, and lower the dumbbells to the lower chest line.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder, elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Push-Up, Incline Push-Up
- Same muscle, different equipment: Barbell Bench Press, Incline Barbell Bench Press, Decline Barbell Bench Press
More chest exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.