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.

How to do Tips

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.

This exercise in Workout Days

Upper/Lower Split Intermediate

Upper Body Power-Up

Intermediate

12 weeks

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