If you are new to bodybuilding, there is a good chance you aren’t all that familiar with decline dumbbell presses. The movement involves some seriously heavy dumbbells, targeting a muscle group most people don’t realize exists, in a fashion that often leaves the trainer red-faced and light-headed. Needless to say, the chances of you catching anyone in your gym performing decline dumbbell presses on any given day is a small one. Yet it is a movement you should seriously consider if total pectoral mass, as well as overall pressing strength are your goals. Let’s learn more!

Q: First off, how is this movement completed?

A: This one is tough. Beginners to this exercise should use very light dumbbells until they become used to the awkwardness and the head rush that accompanies this exercise. Lay down on a decline bench with a 15 to 30 degree decline angle. Have a training partner hand you the dumbbells. Complete standard presses as if you were doing them on a flat bench. The only difference is that instead of lowering the weight down to your middle or upper chest, you will work to aim the dumbbells to a location where the lower pectoral meets the abdominals. Move through your reps slowly and methodically. You may drop the weights when you are done with your set if necessary, as setting them down easily is not an option after 10 hard repetitions!

Q: What muscle group does this movement target?

A: You will hit the lower pectorals with this movement in the primary sense. The triceps and shoulders will receive secondary stimulation. This won’t be enough to cause any meaningful growth in the triceps or shoulders, but your lower pectorals will certainly see some growth. If you’ve never trained the lower pectorals before, you’re in for quite a surprise when they start filling in!

Q: Are there any useful variations?

A: Decline dumbbell flyes can be used if you are interesting in targeting the lower area of the pectoral-shoulder tie in. For the most part, however, you get what you get when it comes to this movement: Big, heavy reps for the lower pecs.

Q: What set and repetition scheme should I use?

A: You can go quite heavy on this movement. Warm up properly and use a spotter to ensure you do not hurt yourself. Lift smart, and spend some time on it. You should complete a total of 5 sets. The first will be a warm-up set, and the second will involve medium weights. Sets 3 through 5 should be very heavy, trained to failure, in the 6 to 10 repetition range.

Q: Is this a safe movement?

A: If you use a spotter and drop the weights any time you feel like you may lose consciousness, you should be fine. Overall, the movement is a lot more dangerous in terms of “metal hitting trainer” than most movements. However, if you train carefully, use a spotter and employ common sense, you should be fine.

If you like this article, click here to share: