Weight Training

Decline Bench Press exercise

A compound chest exercise that targets the lower pectoral muscles more than flat or incline bench variations. It also works the triceps and shoulders while allowing heavier loads due to the decline angle.

Decline Bench Press exercise demonstration

How to perform Decline Bench Press

  1. Set the bench to a 15–30 degree decline and secure your feet under the pads.
  2. Lie back on the bench with your back flat and grip the bar slightly wider than shoulder-width.
  3. Unrack the bar and hold it above your lower chest with arms extended.
  4. Lower the bar slowly to just below your chest, keeping elbows at a 45-degree angle.
  5. Press the bar back up to the starting position without locking your elbows.
  6. Maintain tight core engagement throughout the lift.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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