Chest

Decline Bench Press

A bench press with your head below your hips: a short range, heavy loads and extra work for the lower chest.

Also known as: decline barbell press, decline bench

Level: Intermediate
Equipment: Dumbbell
Type: Compound

Movement

Muscles worked

Decline Bench Press muscle map: chest, front delts and triceps highlighted on the front and back of the body

How to do it

Set the decline bench to 15-30 degrees and hook your legs under the pads.
Lie back with the bar over your eyes, pull your shoulder blades together and grip slightly wider than shoulder width.
Unrack the bar, ideally with a spotter, and lower it to your lower chest.
Press until your arms lock out over your chest, then repeat.

Form cues

The bar lands lower than on a flat bench, toward the bottom of your sternum.
With your head down, use a spotter to unrack and rack the bar.
You don't need much decline: 15-30 degrees is plenty.

Common mistakes

Too steep a decline: blood rushes to your head and the range becomes tiny.
Unracking alone while head-down: it's hard to control. Use a spotter or the Smith machine.
Lowering the bar toward your neck: it loads the shoulder and wastes the angle.

Sets and reps

3-4 sets of 6-10 reps leaving 1-2 in reserve, with 2-3 minutes of rest. It complements flat pressing and doesn't need to be in every week.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the decline bench press.

Barbell decline press
The classic version with an Olympic bar on a decline bench.
Barbell · Intermediate
How to do it
1. Set the bench to a decline angle. Lie down and secure your feet.
2. Grip the bar slightly wider than shoulder-width.
3. Lower the bar to your lower chest, then press back up.
Primary
Chest
Secondary
Front Delts, Triceps
EZ-bar decline press
A semi-neutral grip that's kinder to your wrists.
EZ Curl Bar · Intermediate
How to do it
1. Set the bench to a decline. Secure your feet and grip the EZ-bar.
2. Lower the bar to your lower chest.
3. Press back up explosively.
Primary
Chest
Secondary
Front Delts, Triceps
Smith machine decline press
The safest option if you train without a spotter.
Smith Machine · Beginner
How to do it
1. Set a decline bench in the machine so the bar lines up with your lower chest when you lie down, and hook your legs under the pads.
2. Lie back with your head at the low end, take an overhand grip slightly wider than your shoulders and unrack the bar.
3. Lower the bar under control until it touches your lower chest, keeping your elbows at roughly forty-five degrees from your torso.
4. Press the bar back up until your arms are extended, without locking the elbows out hard.
Primary
Chest
Secondary
Front Delts, Triceps

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Does the decline press work the lower chest?

Yes, it puts slightly more emphasis on the lower pecs and less on the shoulders than a flat bench.

Do I need the decline press?

No. Flat, incline and dips cover the chest well; the decline is one more option if it feels good for you.

Why can I lift more on decline?

The range is shorter and the angle favours chest and triceps, so lifting a bit more than on a flat bench is normal.

What muscles do the decline bench press work?

They mainly work the chest, with help from the front delts and the triceps.

Train with Nuvana

Add the decline bench press to your next workout

Log your sets and weights, and see how each muscle progresses in the app.