Decline Bench Press

Lower chest
Decline Bench Press gif

Coach's Tips

It's the best workout for your lower chest. It is recommended for skilled people because it is difficult to form and there is a risk of injury!

How to Decline Bench Press

Starting Position

1. Lie on a decline bench with your feet secured under the leg pads.

2. With your arms straight, hold the barbell above you with a shoulder-width, overhand grip.

Proper Form

1. Lower the barbell slowly in a controlled manner to your chest.

2. Pause for a second and then push the barbell back up to the starting position.

Breathing Technique

1. Inhale as you lower the barbell and exhale as you push it back up.

2. Keep your core engaged throughout the exercise.


1. Avoid arching your back off the bench as you lower the barbell.

2. Keep your elbows tucked in to your sides as you lower the barbell.

3. Do not lock your elbows at the top of the movement.

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