Decline Bench Press

Overview

A press on a decline angle targeting the lower sternocostal head of the pectoral. Allows heavier loads than flat or incline press and reduces shoulder stress.

Muscles Trained

Step-by-Step Instructions

1. 1

   Secure feet on the decline bench pads and lie back.

2. 2

   Grip bar shoulder-width or slightly wider.

3. 3

   Lower bar to lower chest with control.

4. 4

   Press back up powerfully.

Benefits

• ✓

  Heavy loading — many lifters can press 10–20% more than flat

• ✓

  Builds lower chest thickness and definition

• ✓

  Reduced shoulder impingement risk

Form Tips

• →

  Bar should touch at the lower chest / upper abdomen area

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  Always use a spotter — getting out of this position is harder