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

Decline Bench Press: how the movement is executed

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 Estimated 1RM calculator Barbell plate calculator Back to the library

Put it to work in Kaizer

Software for strength coachesPeriodize in blocks, log every set and let estimated 1RM recalculate itself after each session.Best CrossHero alternatives in 2026Head-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

MacrocycleA macrocycle is the long planning horizon, typically six months to a year, grouping every mesocycle that leads to a larger goal.Muscular failureMuscular failure is the point in a set where another rep cannot be completed with valid technique.Relative strength calculatorHow much relative strength you have

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

Start free

Decline Bench Press

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

Ready to raiseyour standard?