Decline Bench Press

by JP – Updated: 09/24/2016

Muscles Used    •    Exercise Type    •    Form Instruction    •    Tips and Techniques    •    Recommended Reps    •    Common Variations    •    Substitutions    •    Equipment Needed

Bottom	Top

Primary Mover(s)	Muscles Used:	Secondary Mover(s)
Pectorals		Delts (F) Triceps
		Other Mover(s)
		Biceps

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– Decline Bench Press –

Compound Exercise, Push Movement

Lying face up on bench with feet secured by brace, grab bar from rack with slightly larger than shoulder width grip , lower bar to upper-middle chest and then raise until arms are nearly locked.

Ideal degree of decline should be around 20-30 degrees. You will experience less control with the decline as compared to the flat and incline… so a spotter, while always a good idea, becomes an even better idea. You should be able to handle as much weight as you do on the flat if not more.

Make sure your lift is perpendicular, straight up and straight down. Be careful staying in this decline position too long – blood is going downhill and can cause pressure to build up in your head especially if you are new to doing declines.

At the bottom of the exercise your upper arms should forming a 45 to 90 degree angle with your upper torso. The 90 degree angle may help keep the focus on the pectorals but can cause shoulder strain for some – if you feel pain lessen the angle.

6-12 the majority of the time, trying higher or lower reps on occasion.

The best substitute would be your Flat Bench Press. In addition, Bar Dips and Push-Ups can also target the sternal head of the pectorals major. The Machine-Based Decline Chest Press performed on a lever or cable machine is another idea. For this exercise, you are in a seated position slightly inclined and pushing away from the body at an angle to mimic that of the free weight version of the decline bench press.

Decline bench with rack, barbell and weights.