Decline Dumbbell Press
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
ChestPrimary · 100%
TricepsSecondary · 40%
Equipment
DumbbellsDecline Bench
How to log the weight
Per dumbbell
Log the weight of ONE dumbbell, even when using a pair — 12.5 kg dumbbells in each hand is 12.5, not 25.
Recovery window
~72h for the primary movers
Chest~72h
Triceps~54h
Programming notes
Decline Dumbbell Press is driven by the chest, with triceps assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Pull-up, whose primary movers don't overlap with anything this exercise works.