Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All chest exercisesChest · Gym

Decline Bench Press

A slight decline emphasises the lower (sternal) pec fibers with a shorter pressing path.

IntermediateBarbell + decline bench3 × 6–10
Decline Bench Press demonstration thumbnail — Decline Barbell Bench Press - Chest Exercise
Lower chestBarbell + decline bench

Decline Bench Press

Demo · MyTraining App

Verified Decline Bench Press demonstration by MyTraining App. Click to play.

How to do the Decline Bench Press

  1. 1Legs locked under the pads
  2. 2Bar lowers to the lower chest
  3. 3Use a spotter
  4. 4Smooth lockout

Benefits of the Decline Bench Press

  • Builds strength and size in the lower chest through a full, controlled range of motion
  • Also trains triceps as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services