Decline Press

How to do the Decline Press

Lie down on a decline bench grasping a dumbbell in each hand. Hold the dumbbells at above the shoulder line with palms facing forward. Press the dumbbells forward until they meet over the body. Do not have the weights touch. Reverse the movement on the way down.
Spotter Information:
A spotter can be behind the individual and spot the elbows or wrists.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Pectoralis Major
  • Triceps
  • Dumbbell
  • Compound
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
106.9 lbs9.6 138.5 lbs

What is a good starting weight?

Based on an average weight lifted of 106.9 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 53 lbs and aim for 12-15 reps.


Workouts Plans with Decline Press

Purpose Type Level
Strength Intermediate
Muscular Definition Beginner
Strength Intermediate
Muscular Definition Advanced
Sport Specific Intermediate
Muscular Definition Beginner
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.