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Guides › Chest › Decline bench press

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Lower chest · Intermediate

Decline bench press

Gym3 × 8–10Barbell, decline bench

How to do it

  1. Hook your legs securely on the decline bench
  2. Lower the bar to the lower chest
  3. Press up over the lower chest

Common mistake: Lifting the hips off the bench.

Also works: Triceps, Shoulders

Swap: Chest dip

Watch the live demo & log it

More chest exercises

Barbell bench pressIncline dumbbell pressFlat dumbbell pressPush-upIncline barbell pressChest dipCable flyLow-to-high cable flyHigh-to-low cable flyFeet-elevated push-upIncline dumbbell flyPec deck machineFlat dumbbell flyDecline dumbbell pressIncline push-upReverse-grip bench pressDumbbell floor pressWide push-upDumbbell squeeze pressLandmine press

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