How To Do Decline Bench Press

Decline Bench Press Exercise

Decline bench press is a great compound exercise that primarily targets the lower chest and will also target the triceps as a secondary muscle group.

The decline bench will play a large role in building a strong, defined, and powerful chest.

Decline Bench Press How To

  • Locate a decline bench press station and then load the barbell with an appropriate weight.
  • Have a spotter stand by for safety purposes.
  • Un-rack the bar and lower slowly towards the chest, keeping the elbows close to the torso.  Inhale.
  • Pause and explosively in a controlled manner press the weight back to starting position.  Exhale.

Form and Technique

Keep your upper back tight by mentally trying to tuck your shoulder blades back and down.

As you do the exercise, also keep the elbows close to the body and wrists slightly turned inward to make the movement more shoulder friendly.  Avoid over-arching the lower back.

Variations:  Decline Dumbbell Press, Decline Hammer Strength Press

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Decline Bench Press