MotionBilateral Push

Type of exerciseCompound

Muscles usedShoulders, Triceps


The seat declination increases your strength and the dumbbells allow a better work mainly on your amplitude. This is a variation of the classic Bench Press.

This compound and polyarticular exercise works mainly the muscles of the chest: the small and the large pectoralis. As well as secondary muscles such as the anterior deltoid located internally of the shoulder and triceps.

It targets the lower part of the chest The shoulders are heavily stressed and must be stable during exercise.

Decline dumbbell bench press : instructions

  • 1. Sit on the bench with the dumbbells in your hands in a neutral way (the palms are facing the ceiling when you are lying down). Put them on the top of your thighs.
  • 2. Lie down slowly on your back on the bench or with your natural arch. Do not bend your back.
  • 3. Place the dumbbells on your chest and elbows out. Align the handles with the chest.
  • 4. While exhaling, extend your elbows and raise the dumbbells above your chest.
  • 5. Go down by bending your elbows out and bringing the dumbbells to your chest.
  • 6. Continue your series by repeating the movement.

Decline dumbbell bench press : techniques, tips and advice

  • 1. The wrists are neutral throughout the exercise. Do not overtighten the dumbbells to avoid overloading the forearms.
  • 2. Keep your elbows flexible and maintain pressure on your chest.
  • 3. Tighten your shoulder blades on the descending phase.
  • 4. Stabilize the pelvis by contracting the glutes and abdominals. As well as maintaining a pressure on the ground (or on the edges of the bench) with the feet.
  • 5. Tighten your pecs and push the dumbbells against each other without climbing.

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