CHEST · COMPOUND
Decline Bench Press
A declined pressing variation that changes the pressing angle and range of motion.
Primary musclesChest
Secondary musclesTriceps, Front delts
EquipmentBarbell, Decline bench
DifficultyIntermediate · Horizontal Push
How to perform
- Secure your body on the decline bench and unrack safely.
- Lower the bar toward the lower chest with control.
- Press the bar upward without losing your setup.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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