Decline Bench Press

Lie on a decline bench with your feet secured. Grab the bar slightly wider than shoulder-width. Unrack it and lower it slowly to your lower chest, keeping your elbows at about a 45-degree angle. Press back up until your arms are straight. Keep control throughout the movement.

CHEST · PUSH

How it is executed

Lie on a decline bench with your feet secured.
Grab the bar slightly wider than shoulder-width.
Unrack it and lower it slowly to your lower chest, keeping your elbows at about a 45-degree angle.
Press back up until your arms are straight.
Keep control throughout the movement.

Muscles worked: Chest
Primary muscle: Lower chest
Equipment: BarbellDecline bench
Movement pattern: Push
Difficulty: Intermediate
What it is for: StrengthHypertrophy

Watch the full tutorial

Variations and substitutions

Smith Machine Decline Bench PressSmith machine · Decline bench Dumbbell Decline Bench PressDumbbell · Decline bench

Chest exercises Barbell exercises Back to the library

Program your clients' routines from these exercises, without the spreadsheet.