Zirv Fitness
Strength exercise

Decline Bench Press

How to do it

  1. Secure the legs at the top of a decline bench and lie back with the head lower than the hips, gripping the bar slightly wider than shoulder width.
  2. Unrack the bar and hold it directly above the lower chest with the wrists stacked over the elbows.
  3. Lower the bar in a straight line to the lower chest, keeping the elbows tucked to roughly 45 degrees from the torso.
  4. Press the bar back up along the same path until the arms are fully extended over the chest.
  5. Inhale on the way down and exhale while driving the bar back to lockout.
  6. Keep the shoulder blades pinned to the bench and avoid bouncing the bar off the chest.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises
Anterior DeltoidFront portion of the shoulder muscle responsible for shoulder flexion and internal rotation. All Anterior Deltoid exercises

Related Chest exercises

Close-Grip Incline Barbell PressClose-Grip Smith Machine PressDeficit Push-UpDumbbell Incline Bench PressDumbbell PressHigh Incline Smith Machine Press
Type
Strength
Equipment
Barbell, Weight Plates, Decline Bench
Primary muscles
Chest, Triceps, Anterior Deltoid
Measured in
Reps and weight