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Chest

Decline Bench Press

Press weight on a decline bench to target the lower chest.

The decline bench press is a compound exercise that emphasizes the lower chest, improving strength and size in the pectoral muscles. It's the lower-chest angle of the bench press family — for a guided path without a spotter, see the machine chest press.

See all variants of this movement→
How to doTips
Body Part
Chest
Level
Intermediate
Muscles
Chest
Lower Chest
Modality
Compound
Direction
Push
Equipment
Barbell
Decline Bench
Goal
Strength
,
Hypertrophy

How to do:

1. Lie on a decline bench with your feet secured. 2. Grip the barbell slightly wider than shoulder-width apart. 3. Lower the barbell to your lower chest in a controlled motion. 4. Press the barbell back up until your arms are fully extended. 5. Repeat for 8–12 reps per set. 6. Perform 3-4 sets total.

Tips:

- Keep your core engaged for stability during the lift. - Avoid bouncing the barbell off your chest. - Use a spotter for safety when lifting heavy weights. - Focus on a controlled motion to maximize chest activation.

Similar Exercises

Bench Press
Incline Bench Press
Dip
Push-Up

Related Guides

Bench Press: Flat vs Incline vs Decline — Which Angle Builds the Best Chest?

This exercise in Workout Days

Upper/Lower Split Intermediate
Upper Body Power-Up
Intermediate
12 weeks
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