The decline bench press is a variation of the bench press performed on a incline bench. It targets the lower part of your chest.

Muscle group: Chest


Lie on a decline bench so that your head is lower than your feet. Grip a barbell with an overhand grip, your palms facing towards your feet and your hands slightly wider than shoulder-width apart. Hold the bar directly above your chest.

Slowly lower the bar all the way until it meets your chest. Then, raise the bar straight back up to the starting position.


Concentrate on using your chest for this bench press. You should feel as it the lifting is coming from your elbows.

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