1 / 4Decline Bench Press
A bench press on a bench tilted head-down. It shortens the path of the bar and puts more work on the lower part of the chest, often letting you lift a little more.
ChestTricepsShoulders
- Level
- Intermediate
- Equipment
- Barbell, Bench
- Main muscle
- Chest
- Also works
- Triceps, Shoulders
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Lock your legs into a decline bench and lie back under the bar.
- 2Grip the bar slightly wider than shoulder width and unrack it.
- 3Lower the bar to your lower chest under control.
- 4Press it back up until your arms are straight.
Common mistakes
- Not hooking the feet in, so you slide on the bench
- Lowering the bar to the neck instead of the lower chest
- Working alone without a spotter on heavy sets
Tips
- Lock your feet under the pads before you unrack
- Touch the bar to the lower chest
- Use a spotter or safety arms, since getting out from under the bar is harder
Questions
Is decline press necessary?
Not strictly. Flat press and dips also train the lower chest, but decline is a good change if you have the bench.
Is decline bench safe?
Yes with a controlled tempo, feet locked in and a spotter for heavy sets. Avoid it if lying head-down makes you dizzy.
More Chest exercises
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