pt spot logo

How to do Decline Bench Press: Forms, Variations and Proper Techniques

Table of Contents

When it comes to strength training and building a strong and well-rounded upper body, the decline bench press is an exercise that often takes centre stage. While the traditional flat bench press targets the chest, shoulders, and triceps, the decline press places greater emphasis on the lower chest muscles, making it an excellent addition to any workout routine.

By turning the spotlight on the lower chest muscles and magnifying their role, this compound and dynamic chest workout will empower you to maximise your potential and carve out a chest that demands attention. Whether you’re a beginner or a fitness enthusiast seeking to refine your form, join us on this journey of self-improvement and let’s elevate our fitness game together.


What is Decline Bench Press?

The decline bench press is a strength training exercise that targets the muscles of the chest, particularly strengthening your lower chest. In this decline chest press, the bench is set at a downward angle (typically between 15 to 30 degrees). This unique positioning forces the lifter to press the weight upward against gravity, engaging the lower pec muscles to a greater extent than the traditional flat bench press. While commonly executed with a barbell, the decline bench press is adaptable and can involve the use of dumbbells or other resistance equipment. This versatility ensures a holistic chest exercise, activating different muscle fibres and contributing significantly to comprehensive upper chest development.


Muscle Engagement

  1. Lower Pectoral Muscles: The decline bench press places a significant emphasis on the lower portion of the pectoral muscles, including the pectoralis major and minor. This helps in developing a well-defined and sculpted lower pecs area, enhancing overall chest aesthetics and strength.
  2. Triceps Brachii: Located at the back of the upper arm, it plays a vital role in the decline bench press. As the primary elbow extensors, they work in conjunction with the chest muscles to facilitate the pushing motion, leading to improved triceps strength and upper-body stability.
  3. Anterior Deltoids: The anterior deltoids, situated at the front of the shoulders, provide support and stability during the decline bench press. They assist in shoulder flexion, aiding in the controlled movement of the barbell or dumbbells, thus contributing to shoulder strength and a well-rounded upper-body appearance.


How to perform Decline Bench Press?

  1. Set up the decline bench: Begin by adjusting the bench angle in a decline position, typically between 15 to 30 degrees. This slight decline places emphasis on the lower pec. Ensure that the bench is stable and secure.
  2. Position yourself: Sit on the decline bench with your feet secured under the foot pads or bracing them firmly on the floor. Lie back and make sure your head, upper back, and glutes are in contact with the bench.
  3. Grip the bar: Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. Ensure that your wrists are straight and in alignment with your forearms.
  4. Unrack the bar: Lift the bar off the rack, fully extending your arms, and hold it directly above your chest with your elbows slightly bent.
  5. Lower the bar: Inhale as you lower the bar just below your sternum in a controlled manner towards your lower chest. Maintain your arm at a 90-degree angle and ensure your upper arms are parallel to the ground.
  6. Press the bar: Exhale and push the bar back up to the starting position, fully extending your arms while maintaining control. Focus on contracting your chest wall muscles throughout the movement. Take a deep breath while lowering the weight towards your chest, engaging your chest wall muscles during the eccentric phase.
  7. Repeat the movement: Perform the desired number of reps with proper form and control. Take breaks as needed, but maintain a consistent tempo.


Important Tips:

  • Throughout the exercise, engage your core to maintain stability and protect your lower back.
  • Avoid bouncing the barbell off your chest and maintain a smooth, controlled motion.
  • If you are new to the decline bench press or lifting heavy weights, use a spotter or workout partner to assist you and ensure safety.


Now, it’s time to hit the gym and dominate your decline bench press sessions!

Be attentive to your body, prioritise safety, and seek guidance from a fitness professional to ensure you execute the press with proper form and technique.


Different Variations of Decline Chest Press

Decline Barbell Bench Press

Decline Barbell Bench Press

Executing the decline barbell bench press exercise entails lying on a decline bench while using a barbell. This particular variation places emphasis on the lower pectoral muscles, triceps, and anterior deltoids due to the decline angle. The exercise involves lowering the barbell to the lower chest and subsequently pressing it back up, resembling the traditional bench press but with the additional challenge introduced by the decline position.


Decline Dumbbell Bench Press

Decline Dumbbell Bench Press

The decline dumbbell bench press is similar to the barbell variation, but instead of a bar, it utilises dumbbells. This exercise provides a greater range of motion and requires more stabilisation and balance. It engages the same muscle groups as the barbell variation, focusing on the pectoral muscle fibres, triceps, and anterior deltoids.


Smith Machine Decline Bench Press

Smith Machine Decline Bench Press

The decline bench press on the Smith machine involves utilising a decline bench and the guided barbell of the Smith machine to enhance stability and ensure correct form. This particular variation is designed to focus on the lower pectoral muscles, triceps, and anterior deltoids, similar to the bench press alternative. Incorporating the Smith machine into this decline bench press variation not only facilitates proper form but also aids in building muscle mass in the specified muscle groups.


Decline Reverse Grip Bench Press

Decline Reverse Grip Bench Press

In the reverse grip decline bench press, the grip on the barbell or dumbbells is reversed, with palms facing towards the body. This modification places more emphasis on the upper pecs and engages the biceps to a greater extent. It can be an effective way to target different areas of the chest and arm muscles compared to the traditional grip.


Single-Arm Decline Bench Press

Single Arm Decline Bench Press

The single-arm decline bench press involves performing the exercise with one arm at a time, using either a dumbbell or a kettlebell. This variation helps improve unilateral strength and balance, as each arm is worked independently. It focuses on the same muscle groups as the other decline bench press alternatives but provides a different challenge and can help address muscle imbalances.


Your dedication to achieving excellence requires precise guidance and support.

But where can you find personalised expertise, tailored advice, and a roadmap to success? Look no further than PTSPOT – your key to unlocking your complete fitness potential.


Pitfalls on the Path: Common Mistakes to Avoid

Overlooking Warm-Up Protocols

The warm-up isn’t a suggestion; it’s a necessity. Ignoring this crucial step can set the stage for injuries, undermining your progress. Embrace the warm-up ritual with the same enthusiasm you bring to your working sets.

Neglecting Progression: The Stagnation Trap

The decline bench press flourishes through the principle of progression. Neglecting to continuously challenge yourself by gradually increasing the amount of weight can result in plateaus, impeding your path to achieving optimal gains. Embrace the philosophy of progressive overload as your guiding light.

Ego Lifting: Know The Limits

The allure of heavy weights is magnetic, but succumbing to the temptation of ego-lifting can have dire consequences. Prioritise proper form and controlled movements over sheer poundage. Your muscles will thank you, and your gains will reflect the wisdom of your choices.

Incomplete Range of Motion: A Shortcut to Nowhere

The decline bench press is a symphony of motion. Cutting corners by neglecting the full range of motion cheats your muscles to their full potential. Embrace the entirety of the movement, and let each rep resonate through your entire chest.



Embarking on the journey to craft a robust upper body demands more than mere routine exercises—it necessitates precision, innovation, and a profound comprehension of each movement. Amidst the array of chest exercises, the declining bench press emerges as a transformative force.

By mastering the intricacies of proper technique, exploring diverse bench press variations, and strategically integrating it into your workout routine, you have the potential to optimise your gains and elevate your strength training to unprecedented levels. The challenge and promise of the decline bench press await—are you prepared to seize this opportunity and redefine the strength of your upper torso? The stage is meticulously set, the weights are poised, and the expedition toward a more potent, sculpted version of yourself commences right now.

With our personalised guidance and tailored advice, you will ensure every rep propels you toward your fitness zenith. Your journey to greatness deserves expert support—contact us today and let the transformation begin.


Frequently Asked Questions

Which is more effective: a Decline Bench or an Inclined Bench?

Choosing between a decline and an inclined press depends on your fitness goals. If you want to primarily aim your lower pecs, the decline bench is the way to go. On the other hand, if you want to focus on the upper chest, the inclined bench is the better option. However, neither bench is inherently better than the other – it simply depends on what you want to achieve. To ensure an overall torso workout, it’s recommended to include both decline and inclined benches in your routine. This way, you can ensure comprehensive chest stimulation.

Is a Decline Press easier than an Incline Press?

The difficulty level of performing the decline press, as opposed to the incline press, can vary depending on an individual’s strength and muscle imbalances. In general, the decline press may be slightly easier for most individuals because it involves the stronger lower chest muscles. However, it’s important to keep in mind that the level of difficulty can be subjective and may vary based on personal fitness levels and muscular development.

Should you Arch back on the Decline Bench Press?

It is not recommended to arch your back during a decline bench press. Unlike the flat bench press, where a slight arch is sometimes necessary to maintain stability and reduce deltoid strain, the decline bench press should be done with a natural spinal alignment. To achieve safety and directly aim at the intended muscles, it is crucial to maintain proper form by keeping your back flat against the bench.


more insights

logo full white

With our network of trusted Personal Trainers, you can easily find one near you. A dedicated fitness platform facilitating the trainers and fitness seekers.

Stay Up To Date

Connect Socially

© All rights reserved. Created with PTSPOT