Decline Bench Press
How to do it
- 1
Secure your legs in the decline bench and lie back.
- 2
Unrack the bar with a grip slightly wider than your shoulders.
- 3
Lower the bar to your lower chest with control.
- 4
Press back up until your arms are extended.
Common mistakes
- Letting the bar touch the neck area instead of the lower chest.
- Unracking without a spotter on a steep decline.
Tips
- Decline pressing shifts emphasis toward the lower chest fibres.
- Use a moderate decline (15–30°).
Alternatives
More chest exercises
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