Decline dumbbell chest press

This is an instructional video to correctly demonstrate Decline dumbbell chest press.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Lower Pecs, anterior Deltoids and Triceps
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Sitting up place the dumbbells on your lower thighs standing them upright, push the weights up with your legs, place your feet back down and lie back.
  5. Lie on declined bench at 30-45 degrees. Lean back and bring the dumbbells down to chest level. Lift your chest and squeeze your shoulder-blades down and together. Keep your feet flat on the floor.
  6. Press the dumbbells from your mid-chest to above your shoulders, vertically. Lock your elbows at the top. Breathe.
  7. Take a big breath and slowly lower back to your mid chest while keeping your elbows between 45 to 60 degrees from your body. Keep your forearms vertical. Hold your breath at the bottom.
  8. Repeat
  9. For strengthening you should perform 6-10 reps to fatigue
  10. You should perform 3-5 sets with 3 minutes rests
  11. This session can be done 2-3 times per week
  12. For endurance you should perform 15-25 reps to fatigue
  13. You should perform 3-5 sets with no more than 30 second rests
  14. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).