Chest · Lower chest · Barbell
Decline Bench Press
The decline bench press is a barbell press with the head lower than the hips, usually at 15–30°. The shorter range and the angle put more work on the lower chest and let many lifters handle a little more weight than on the flat bench.
How to
Barbell- 1 Secure legs on a decline bench.
- 2 Lower the bar to the lower chest.
- 3 Press straight up to lockout.
Tips
- Lock the legs in before you lie back so you can unrack without sliding.
- Have a spotter hand you the bar; unracking from a decline is awkward alone.
- Keep the range full: touch the lower chest every rep.
Common mistakes
- Letting the bar drift toward the neck on the way down.
- Using a steep decline that shortens the movement to a few centimetres.
- Sitting up quickly after the set, which can make you dizzy.
Muscles worked
Main
- Lower chest (sternal head of the pectoralis major)
Also working
- Triceps
- Front delts
Breathing and bracing
Breathe in and brace before lowering, hold through the press and breathe out at the top. With the head down, sit up slowly after the set.
Sets and reps
- Strength
- 3–5 sets of 4–6 reps, 3 min rest
- Muscle size
- 3–4 sets of 6–12 reps, 2 min rest
Setup
- 1 Hook the legs under the pads before lying back.
- 2 Lie so your eyes are under the bar.
- 3 Set the shoulder blades back and down against the bench.
- 4 Grip a little wider than shoulder-width.
- 5 Unrack with a spotter's help, or carefully, to straight arms over the lower chest.
Technique in detail
- Lower the bar to the lower chest, below the nipple line.
- Keep the elbows at about 45° from the body.
- Touch lightly and press straight up.
- Keep the head on the bench throughout.
- Rack the bar before sitting up.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Is the decline press necessary?
No. Flat pressing and dips already train the lower chest well; the decline is an option if you like it or your shoulders feel better on it.
Why can I lift more on the decline?
The bar travels a shorter distance and the angle suits the strongest part of the chest, so many people press 5–10% more than on the flat bench.
Is it safe to do alone?
Unracking from a decline is awkward. Use a spotter, or a Smith machine or a decline machine press when training alone.
Log it in Volu(me)
Add Decline Bench Press to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.