Decline Bench Press
The decline bench press is a barbell pressing exercise performed with your head lower than your hips. It builds strength and size through the chest, with the lower chest fibres doing much of the work and the triceps and front delts helping. It suits lifters who already feel comfortable on the flat bench and want another chest variation, ideally with a spotter.
Muscles worked
The Decline Bench Press mainly works your chest, with your triceps and anterior delts helping.
Setting up
- Set the bench to a gentle decline of around 15 to 30 degrees and tuck your ankles securely under the foot pads. A steeper angle is not better and makes getting the bar in and out harder.
- Check the bar sits on the uprights at a height you can unrack with your arms almost straight, and ask a spotter to stand behind the bench. Load light for your first few sessions, even if that is just the empty 20 kg bar.
- Lie back so your eyes are roughly under the bar. Pull your shoulder blades back and down towards the bench, so your chest stays proud throughout the set.
- Grip the bar slightly wider than shoulder width with your wrists stacked over your forearms and the bar low in the heel of your palm. Wrap your thumbs fully around it.
How to do the Decline Bench Press
- Take a big breath into your belly, brace, and press your shoulder blades into the bench before you unrack.
- Unrack the bar with straight arms, with your spotter's help if needed, and settle it over your shoulders before you start lowering.
- Lower the bar under control to the lower part of your chest, around the bottom of your breastbone, with your elbows roughly 45 to 60 degrees from your sides.
- Let the bar touch your lower chest lightly, or stop just above it, without bouncing it off your ribs.
- Press the bar up and slightly back towards your shoulders, squeezing your chest as if you were pushing yourself away from the bar.
- Lock out your elbows with the bar over your shoulders, then breathe in and repeat. When the set is finished, guide the bar back onto the uprights before relaxing your grip.
Form tips
- Think about pushing your chest up into the bar on the way down, rather than letting your shoulders roll forward.
- Keep your forearms vertical when viewed from the side. If your wrists bend back, the bar is sitting too high in your hand.
- Lower for about two seconds so you feel the bar load the lower part of your chest, then press up with purpose.
- Squeeze the bar hard to keep your arms tight and your elbows from flaring out too wide.
- Always use a spotter or a rack with safety catches. The bar can feel awkward to rack when you are tired and lying on a decline.
Common mistakes
Setting the bench too steep
Keep the decline modest, around 15 to 30 degrees. A very steep angle shortens the range of motion and makes the lift feel unstable. If you feel dizzy or uncomfortable with your head down, stop the set and rest.
Bouncing the bar off the chest
Lower under control and touch the chest lightly, or pause briefly. Bouncing takes the work away from the muscles and makes the bar path less consistent. Drop the weight until every rep looks the same.
Flaring the elbows out wide
Tuck your elbows to roughly 45 to 60 degrees from your torso. This keeps tension on your chest and lets your triceps assist, and it stops your shoulders being pushed into an awkward position.
Lifting without a spotter or safety catches
Set up with someone behind the bench, or in a rack with safeties. If you fail a rep on a decline, you cannot easily sit up or roll the bar away, so do not go to failure on your own.
Sets and reps
| Build strength | 4-5 sets of 3-6 reps with a challenging but controlled weight, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds. Stop each set with a rep or two in reserve. |
| Fat loss and general fitness | 2-3 sets of 10-15 reps with a lighter weight, resting 45-60 seconds, as part of a full-body gym session you can repeat 2-3 times a week. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Decline Bench Press alternatives
Machine taken, or want some variety? These work the same main muscles.
Decline Bench Press FAQs
What does the decline bench press work?
It mainly works your chest, with an emphasis on the lower chest fibres. Your triceps and anterior (front) delts assist in the press. It works well alongside flat and incline pressing rather than as a replacement.
What angle should a decline bench be set to?
Most lifters do best with a gentle angle of around 15 to 30 degrees. This is enough to change the line of the press without making the setup uncomfortable. Start at the lower end and only change it if the lift still feels steady.
Do I need a spotter for decline bench press?
It is strongly recommended. With your head below your hips and your ankles locked in, it is harder to bail out of a failed rep than on a flat bench. Use a spotter, or a rack with safety catches, and keep a rep or two in reserve.
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