Exercise library
Decline Bench Press
The decline bench press targets the lower chest by pressing a barbell on a downward-angled bench.
BarbellChestIntermediate
- Equipment
- Barbell
- Focus
- Chest
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 6–10 reps.
- Muscles worked
- ChestTricepsShoulders
How to do it
- 1Set a bench to a slight decline and secure your legs at the top.
- 2Lie back and grip the bar slightly wider than shoulder width.
- 3Unrack the bar and hold it over your lower chest with straight arms.
- 4Lower the bar under control to your lower chest.
- 5Press it back up until your arms are straight and repeat.
Tips & tricks
- Keep your elbows at about 45 degrees to your body.
- Use a spotter or safety setup when going heavy.
- Control the bar — the decline angle makes the path feel different.
Common mistakes
- Bouncing the bar off your chest.
- Flaring your elbows out to the sides.
- Letting your legs come loose from the support.
