Decline Bench Press vs Standing Elbow Touches
Maximizing Your Chest Workout Plan
Contents
Standing Elbow Touch is the easier place to start — difficulty 3 of 5 vs 5. Compare Chest form cues and when to progress.
Customize Your Chest Workout: Explore the Benefits of Decline Bench Press and Standing Elbow Touches for Better Comparison.
Planfit Users' Choice about Decline Bench Press vs Standing Elbow Touches : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Decline Bench Press more often — 484 sessions compared to 431 for Standing Elbow Touches.
Popularity is not the whole answer. Decline Bench Press and Standing Elbow Touches differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Decline Bench Press and Standing Elbow Touches Differ
| What differs | Decline Bench Press | Standing Elbow Touches |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 484 sessions | 431 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Decline Bench Press, alternative exercises, and its benefits, check it out here. Check out the Decline Bench Press Guide page of our blog!
How to Standing Elbow Touches
Standing Elbow Touches muscles worked: Chest
Form
- 1. Stand and bring your arms in front of your chest.
- 2. Touch your elbows together.
- 3. Slowly return your arms to the original position.
Coach's Comment
- Keep your arms straight.
If you want to know a detailed guide to Standing Elbow Touches, alternative exercises, and its benefits, check it out here. Check out the Standing Elbow Touches Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Decline Bench Press or Standing Elbow Touches?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Decline Bench Press and Standing Elbow Touches work the same muscles?
Not quite. Decline Bench Press loads chest, triceps, and front delts, and Standing Elbow Touches loads .
What equipment do Decline Bench Press and Standing Elbow Touches need?
Decline Bench Press needs a barbell, and Standing Elbow Touches needs bodyweight only.
Which is easier to start with?
Standing Elbow Touches is the easier place to start. Move to Decline Bench Press once your form holds up.
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