Bench Press vs Decline Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Bench Press more often — 38,526 sessions vs 484. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Press and Decline Bench Press and pick the one that fits your Chest workout.
Bench Press vs Decline Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Press more often — 38,526 sessions compared to 484 for Decline Bench Press.
What most people do isn't always what fits you. Bench Press and Decline Bench Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Bench Press and Decline Bench Press Differ
| What differs | Bench Press | Decline Bench Press |
|---|---|---|
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 38,526 sessions | 484 sessions |
How to Do Bench Press
Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches below your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If the barbell does not touch your chest, please lower it as much as possible without overexerting yourself.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full Bench Press guide with alternatives and benefits, see the Bench Press exercise guide.
How to Do Decline Bench Press
Decline Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches your chest. It should be lower than in a typical bench press.
- 2. At this time, your forearms should be vertical to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If you have high intraocular pressure, please substitute with other exercises.
- 2. If the barbell does not touch your chest, lower it as much as possible without straining.
- 3. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 4. Be careful not to let your buttocks come off the bench.
For a full Decline Bench Press guide with alternatives and benefits, see the Decline Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Bench Press or Decline Bench Press?
Planfit users log Bench Press more often — 38,526 sessions against 484 for Decline Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Bench Press and Decline Bench Press need?
Bench Press needs a barbell, and Decline Bench Press needs a barbell.
Which is easier to start with?
Bench Press is the easier place to start. Move to Decline Bench Press once your form holds up.
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