Decline Bench Press

DECLINE BENCH PRESS

Muscles used

decline bench press

A decline bench press is ideal for loading and building the lower part of your chest muscles. 

This is one of those exercises that has the potential to plump out the bottom of your chest with some additional muscle mass.

Besides the muscles highlighted, this exercise will naturally recruit your biceps and triceps also.

How to perform a decline bench press

The decline bench press has a bench of its own, if you’re unsure, it’s the one that looks like the standard bench press, except the fixed bench is set to a decline position with pads on the end to secure your feet.

Start by lying back flat on the bench keeping your feet fixed in the pads.  Position yourself so that your head is directly underneath the bar.

The next thing to do in order to prepare for this lift is to press your upper back into the bench, so that your upper body is stable.  Next; reach up and un-rack the bar.  Keep your arms straight as you bring the weight up directly over your chest.  Your arms should be fully extended.

Finally, take a deep breath and lower the bar to your chest until it just touches.  Pause for a second before pushing back up through the same controlled movement.  Go for reps.

Decline bench press: Common mistakes to avoid

This is one of those exercises that could easily result in injury if not performed correctly.  Above all else, you should pay close attention to your form throughout the exercise.  It is important to get this right before you start loading.

Also, remember that this is ultimately a chest exercise, so you should keep the muscle you intend to work in mind when you are performing the exercise.  Mind muscle connection is ideal for ensuring targeted results.

Finally; don’t forget to secure the plates with clips!

Reps and sets

As with all exercises, your decline bench press should be worked into your overall bigger picture.  How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point.  Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.

More advanced lifters should consider their current strength and goals.

Beyond the decline bench press...

Check out more chest exercises and of course, be sure to track your lifts.

More chest exercises coming soon...

Just so you know, this list of chest exercises is a work in progress and is by no means extensive.  We will continue to grow this entire database for you over time, so be sure to check back for updates.  Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.

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