Decline Bench Press

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How effective is this exercise for you?

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Video demonstration coming soon

Sets

Reps

Barbell

Equipment

6.50

Cal/min

🎯 Muscles Worked

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Primary

lower chest

➕

Secondary

triceps

Secure your feet at the end of the decline bench, lie back.

Grip the bar slightly wider than shoulder-width.

Lower the bar to your lower chest, elbows at about 45°.

Press up until arms lock out, keeping shoulder blades retracted.

This angle targets the lower chest — control the bar path carefully.

What muscles does Decline Bench Press work?

Decline Bench Press primarily targets the lower chest, with the triceps working as secondary muscles.

How many sets and reps of Decline Bench Press should I do?

A typical starting point is 3 sets of 10 reps, adjusted based on your goal and experience level.

What equipment do I need for Decline Bench Press?

Decline Bench Press requires a barbell.

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