Decline bench press


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Decline Bench Press

Build Big Pecs or Tone up with this Lower Chest Exercise that Hits the Chest Muscles from a Different Angle

Welcome to our Decline Bench Press Exercise Instruction Guide! 

On this page you’ll learn how to do this chest exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Weight Training Programs and next Chest Workout.

Have you seen our Best Chest Exercises list yet? See if this chest exercise made the cut! 

Exercise Summary

Exercise Name: Decline Bench Press
Main Muscle: Chest
Secondary Muscle(s): Deltoids, Triceps
Exercise Type: Compound, Push
Equipment Required: Barbell, Decline Bench

Exercise Description and Instruction:

Decline Bench Press is a lower chest exercise that targets the lower head of the pectoralis major as well as the triceps and deltoids from a declined angle. 

Also make sure to view Standard Flat Bench as well as Incline Bench Press. You’ll benefit from switching up your workout routines and hitting your chest muscles from different angles. Also check out the Dumbbell Bench Press, which is one of our most popular exercises and is beneficial for beginners as well as seasoned lifters. 

To Perform This Exercise:

  1. Lie on a decline bench with your head lower than your feet and your feet securely locked under the pads at the front of the bench.
  2. Grasp the bar with a pronated grip (palms facing forward) so that your hands are shoulder width apart.
  3. Lift the barbell from the rack and hold it with your arms locked and fully extended. This will be your starting position.
  4. Inhale and slowly lower the barbell to the middle of your chest.
  5. Pause for a brief moment, then exhale and press the bar upwards to the starting position by extending your arms and using your chest muscles. Note: Squeeze your chest in the contracted position.
  6. Once back in the starting position with your arms fully extended, pause for a moment then again slowly lower the weight to your middle chest.
  7. Repeat for the desired number of repetitions.


  1. Use a spotter during this chest exercise if it is new to you or your are using more weight than your are comfortable with. If no spotter is available, be conservative with the amount of weight you choose.
  2. Lower the bar to your middle chest. Do not let the bar drift too far forward as doing so will place added stress on your shoulders.
  3. Lower the weight in a slow and controlled motion. Do not bounce the weight off your chest.
  4. Keep your abs drawn in and your shoulders and back flat on the bench throughout this exercise.

Other Popular Upper Body Exercises:

Check out some of our other popular Arm Exercises and Variations:

  • Close Grip Bench Press
  • Bent Over Row
  • Dumbbell Bench Press
  • Chin Ups and Pull Ups
  • Triceps Extension

Now that you’ve seen the Decline Bench Press exercise, which primarily targets your pectorals, check out all of our different Chest Exercises. 

Or, check out these other pages of interest:

  • Weight Training Exercises
  • Chest Exercises Main Page and Best Chest Exercises List
  • Muscle Building Workouts
  • Fat Loss Workouts 

You’ve seen the Chest Exercises. Now access the Workout Routines. 
Start at our Home Page.

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