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Decline Bench Press


The decline bench press is a strength exercise targeting the lower chest muscles. It involves lying on a downward-sloping bench with your head lower than your hips and using a barbell or dumbbells to lower the weight to your chest and push it back up. This exercise offers a unique angle of resistance, emphasizing lower chest development for a well-rounded pectoral muscle. It’s a valuable addition to chest workouts for balanced chest development.


  1. Breathe in and grab onto the bar
  2. Lift the bar off the rest
  3. Slowly bring the bar down to your chest
  4. For optimal range, bend your arms to 90 degrees and/or bring the bar to your chest.
  5. Bring the bar back up, locking your arms for one repetition
  6. Repeat to your desired repetitions.

Range of Motion for Decline Bench Press

The range of motion for the decline bench press is crucial for maximizing its effectiveness and safety. To perform this exercise correctly, one should start with the weights positioned above the lower chest, elbows bent at a 90-degree angle. Lower the weights under control until they touch the lower chest or come as close as your flexibility allows, maintaining a controlled pace throughout. Then, press the weights back up to the starting position, fully extending the arms without locking the elbows. Ensuring a full range of motion by bringing the weights down to the lower chest and fully extending the arms during the upward phase of the lift not only engages the target muscles effectively but also reduces the risk of injury and supports muscle growth and strength development.

Benefits of Decline Bench Press

The decline bench press offers a multitude of benefits that make it a valuable addition to any strength training routine. Firstly, it is an excellent exercise for targeting the lower chest muscles, specifically the pectoralis major and minor, as well as engaging the triceps. This focused muscle engagement helps in achieving a well-rounded and sculpted chest, contributing to a more aesthetically pleasing physique. Additionally, the decline angle of the bench press places greater stress on the lower chest, which is often a neglected area in chest development. By incorporating the decline bench press into your workout regimen, you can ensure that you are addressing this muscle group effectively.

Furthermore, the decline bench press promotes functional strength. The movement pattern mimics pushing objects away from the body, which can have practical applications in everyday life. Whether you’re pushing a heavy door or lifting objects from a lower position, the strength gained from the decline bench press can be beneficial. Moreover, it supports overall upper body strength and muscle balance by engaging stabilizing muscles, such as the deltoids and triceps. Ultimately, the decline bench press is a versatile exercise that not only enhances your physique but also helps improve your functional strength and overall upper body performance.


Decline Bench Press Example

Muscle Targets

  • Chest Primary
  • Shoulders Secondary
  • Upper back Secondary
  • Triceps Secondary

Muscle Anatomy

Front Back
Muscle Click active muscles for description.

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