Decline Bench Press


Decline Bench Press

Decline Bench Press develops the mass and strength of the pectoral muscles (specially lower regions) and front deltoids. The decline angle of press hits the lower pecs really hard. The decline bench press is a great way to increase the size of your pecs quickly but there are a few basics that you need to understand in order to get fast results.TIP: Always use a spotter or smith machine to ensure safety.

Also Known As: Barbell Decline Bench Press or Decline Press

Chest Major

Targeted Muscle: Chest (Pectoralis Major, Sternal Fiber) (More of lower chest region)

Other Muscle(s): Triceps (Triceps Brachii), Shoulders (Deltoid, Anterior)

Mechanics: Compound

Force: Push





Instructions for doing Barbell Decline Bench Press

  1. Lay back on the decline bench with your legs/ankles firmly secured on the padding.
  2. Use a grip slightly wider than your shoulders (A narrow grip will focus too much on triceps, while a wide grip will focus too much on shoulders).  Tip: In order to protect your rotator cuff, it is best if you have a helper/spotter help you lift the barbell off the rack.
  3. As you breath in, slowly lower the barbell down towards your lower chest as far as possible without hitting your body.
  4. Take a 1 second pause, bring the bar back to the starting position as you breathe out.
  5. Push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, Lock your back on bench (don’t allow the rear deltoids to come off the bench), hold for a second and then start coming down slowly again. TIP: Don’t “bounce” the bar off your chest. Keep the rep timing slow and control the weight, especially on the way down. Lowering the weight should take about twice as long as raising it.
  6. Repeat this movement for the prescribed/recommended amount of repetitions.
  7. When you are done, place the bar back in the rack.


  • In order to protect your rotator cuff, it is best if you have a helper/spotter help you lift the barbell off the rack..
  • Bar should fall on your upper chest and nowhere else.
  • Don’t “bounce” the bar off your chest, you should be in full control of the barbell at all times.


  • This exercise can be done using dumbbells or exercise bands.
  • Can do the variation as per your strength, fitness level or body requirement


  • Sets: 4
  • Reps: 12, 12, 10, 10
  • Angel: 25-45 degree (Decline)

Stay safe… Stay fit… Good Luck…


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