Duration required
Focus Area required
 s rest

Decline Bench Press

Key Points:

  • Grip the bar at slightly wider than shoulder width apart.
  • Start with the arms extended, holding the weight above your chest.
  • Lower at a controlled speed down to your chest then press back up to the starting position.

Common Mistakes:

  • Bouncing the bar off your chest.
  • Having elbows pointed out at 90 degrees.
  • Glutes losing contact with the bench.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Triceps, Shoulders
Muscle diagram with the following muscles highlighted Chest, Triceps, Shoulders

Similar Exercises

Select a bar rack height that is just below your wrists when your arms are fully extended.

Adjust the seat height so that when you’re seated, your eyes are directly under the bar. Grip the bar evenly with your hands just wider than shoulder width apart. Have your fingers and thumbs wrapped around fully and ensure that your wrists are directly aligned with your forearms.

Push the bar up then forward to be above the middle of your chest. In a slow and controlled manner, lower the bar to the middle region of your chest. Once the bar has touched your chest, press up to a point where your arms are almost fully extended. Keep your elbows tucked in at approximately 45-degrees. Your head, shoulders and hips should all remain in contact with the bench throughout the press, When you complete the desired amount of repetitions, re-rack the bar slowly and in a controlled manner.

Avoid having your elbows flared out too far at a 90 degree angle or bouncing the bar off your chest for momentum.

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