A bench press variation performed on a decline bench.
- +Targets the lower chest effectively
- +Allows for heavier weights
- +Can add variety to chest workouts
- –Risk of injury if done improperly
- –Can be difficult to lift heavy without a spotter
This exercise targets:
Chest
Lower Chest
Middle Chest
Serratus
Upper Chest
–
Triceps
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the bench to a 15–30° decline and lock your legs under the pads
- Lie back with eyes under the bar; pull shoulder blades down and back; chest up
- Grip slightly wider than shoulder-width; wrists straight, knuckles up
- Unrack by straightening arms and bring the bar over your lower chest line
- Inhale and lower the bar under control to lower chest/upper sternum; elbows ~45–60°
- Light touch—don’t bounce; forearms vertical; keep hips and head on the bench
- Press up and slightly back to the start; exhale; lock out without shrugging
- Use a spotter or safeties and increase weight gradually