Chest
Decline Bench Press
The Decline Bench Press is a strength exercise with a barbell for your chest. Share of the load in the Zulta muscle model: mid chest 33%, lower chest 26% and triceps (lateral head) 10%.
Also known as: decline bankdrukken, decline barbell bench press, decline barbell press, decline press
How to do it
- Hook your legs under the pads of a decline bench and lie back with your eyes under the bar.
- Grip the bar slightly wider than shoulder-width and set your shoulder blades.
- Unrack the bar and hold it over your shoulders with straight arms.
- Lower the bar to the bottom of your chest.
- Press back up to straight arms over your shoulders.
Tips
- Have a spotter help with the unrack: the angle makes it awkward to reach.
- Keep the bar path aimed at the lower chest, not the neck.
Common mistakes
- Lowering the bar toward the upper chest or neck.
- Bouncing the bar off the sternum.
- Sliding down the bench because the legs are not locked in.
Muscles worked by the Decline Bench Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A decline lines the press up with the costal fibres and unloads the front delt. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Decline Bench Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Decline Bench Press work?
Mainly the mid chest and lower chest. The triceps (lateral head), front delts and triceps (medial head) assist.
Is the Decline Bench Press good for beginners?
Yes. The Decline Bench Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Decline Bench Press?
For example the Decline Dumbbell Floor Press, Decline Dumbbell Press and Decline Machine Press. They train mostly the same muscles, some with different equipment.
How do you make the Decline Bench Press harder?
Add weight or reps, or move on to the Decline Dumbbell Floor Press and Wide Grip Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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