Chest exercise

Decline Bench Press

How to do the Decline Bench Press with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

The bench should be at 15-30 degree angle. Secure your feet at the end of the bench. Lie down with your eyes under the barbell. Grip the bar with your palms facing forward, arms slightly wider than shoulder-width apart. Straighten your arms to lift the barbell from the rack.…
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Illustration showing the Decline Bench Press
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Barbell Barbell Decline bench Decline bench
Technique

How to do the Decline Bench Press

  1. 1 The bench should be at 15-30 degree angle.
  2. 2 Secure your feet at the end of the bench. Lie down with your eyes under the barbell. Grip the bar with your palms facing forward, arms slightly wider than shoulder-width apart. Straighten your arms to lift the barbell from the rack. Move it over your shoulders, locking your elbows. Whilst inhaling a deep breath, gradually lower the bar down until it touches your chest. Pause for a brief second and let the fibres stretch across the chest.
  3. 3 Exhale and return the bar back to where it started.