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Intermediate
Dumbbell Decline Alternate Bench Press
4 steps Updated 29/08/2026
Dumbbell Decline Alternate Bench Press is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.
Step by step
How to perform it
- Begin by lying on a decline bench with your feet secured and a dumbbell in each hand, arms lowered and elbows bent at a 90-degree angle, palms facing forward.
- Press the left dumbbell upward until your arm is fully extended while keeping the right arm lowered.
- Lower the left dumbbell back to the starting position, and press the right dumbbell upward until your arm is fully extended.
- Alternate the press with each arm, maintaining control and stability throughout the exercise, and repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Chatarunga Pose
Above Head Chest Stretch
Alternate Punching
Archer Push Up
Last updated: 29/08/2026
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Dumbbell Decline Alternate Bench Press
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