Decline Bench Press
- Pro
- Intermediate
- Gym
The decline bench press is a barbell press done on a bench angled downward, feet secured and your grip slightly wider than shoulder-width. Lying head-low emphasizes the lower chest more than a flat or incline bench while the triceps still assist. Intermediate lifters use it in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Chest, Triceps
- Equipment
- Barbell, Bench
- Logged as
- Weight and reps
How to
- Lie on the decline bench and secure your feet.
- Grip slightly wider than shoulders and unrack the bar.
- Lower the bar to your lower chest with control.
- Press back up until your arms are straight.
Form cues
- Keep your shoulder blades pulled together and down.
- Exhale forcefully as you press the bar up.
- Keep your eyes fixed on one spot overhead.
Common mistakes
- Feet slip loose from the foot pads. Hook your feet securely before unracking.
- Bar drifts up toward the shoulders. Keep the bar tracking over your lower chest.
- Elbows flare straight out to the sides. Angle your elbows in, not straight out.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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