Let’s be real — the decline bench press doesn’t get much love, and that’s a shame. It may not have the hype of the incline, but it seriously pulls its weight when it comes to building a balanced chest. If you’ve been doing the same push workouts on repeat, throwing this in can be a game-changer — especially if you want to hit those lower pecs that often get ignored.
What Is the Decline Bench Press?
At first, the decline bench press might just look like your regular bench — barbell, dumbbells, up and down, nothing new. But the game-changer is the angle. Since your head is lower than your hips, the whole movement feels different and hits your chest in a new way — especially the lower part.
If you’re training for size and really want to feel that mind-muscle connection, dumbbells are the way to go. You get more freedom, a bigger range of motion, and your muscles have to work harder to keep things stable. But if your focus is lifting heavy and building raw strength, the barbell’s got your back. Either way, the key is staying locked in on the bench, moving with control, and keeping everything — chest, triceps, and shoulders — working together.
A nice bonus? A lot of people actually feel less pressure on their shoulders in this position compared to flat benching. So if your shoulders are a bit cranky, or you’re bouncing back from an injury, this version might feel a lot friendlier. Just keep in mind — hanging upside-down with a barbell over your chest isn’t exactly the time to slack off. Good foot support and a spotter are non-negotiable.
Explore this topic: Learn the Right Way to Bench Press
How to Perform a Decline Bench Press?
Dumbbells give you way more freedom — you can move through a bigger range and let your wrists sit in a position that actually feels natural. That not only helps fire up your chest muscles more, but also lowers the chance of tweaking something. Barbells (for example Olympic barbells), on the other hand, keep you locked into one fixed path, which tends to bring your triceps and front delts into the mix a bit more.
If you’re going with dumbbells, the name of the game is control. Don’t just let them drop — keep the tension on your chest the whole time. With a barbell, some people like to fully lock out at the top, but when you’re using dumbbells, keeping a slight bend in your elbows usually feels better on the joints and helps you stay connected to the movement.
Dumbbell Decline Bench Press
The decline dumbbell bench press is perfect for targeting the lower chest while improving stability and control. Start by slowly and controllably lowering the dumbbells. Imagine the dumbbells are an extension of your arms – they should move symmetrically, down alongside your body, until they're level with the lower part of your chest, or even slightly out to the sides. This negative angle of the bench creates an incredible stretch in your lower pecs, which means better muscle engagement and a more effective workout.
Keep This in Mind:
Once you feel that deep stretch, push the dumbbells back up with a smooth, controlled motion. There's no need to lock out your elbows at the top – many people prefer to keep them slightly bent. This keeps your muscles under constant tension and your joints safe and protected from unnecessary strain.
Barbell Decline Bench Press: Execution & Tips
The decline barbell bench press is great if you want to push some serious weight — and the best part? It usually puts less strain on your shoulders than the flat bench. First things first: get yourself set up properly on the bench. Make sure your legs are hooked under the pads so you’re not sliding around, and keep your back flat against the bench. Pull your shoulder blades together a bit — that’ll help stabilize your upper body and protect your shoulders during the lift.
Grip the bar just a bit wider than shoulder-width. That’s the sweet spot where your chest does most of the work, instead of your triceps taking over. Lower the bar slowly, with control — no dropping. Let it follow a natural arc down to your lower chest or upper abs — that’s where your pecs get the best stretch.
From there, press the bar back up in a strong, steady motion. You don’t have to lock your elbows all the way at the top — keeping a slight bend helps maintain muscle tension and keeps your joints happier in the long run.
Keep This in Mind:
Make sure the weight plates are securely fastened to the barbell before starting your set to avoid any accidents.
Incline vs Decline Bench Press: What’s the Difference?
Incline and decline bench presses are two variations of the classic bench press that emphasize different parts of the chest. Though the only visible difference is the bench angle, they serve very different training goals.
Incline Bench Press has you lying with your head elevated, typically at a 30–45° angle. This position emphasizes the upper chest and heavily recruits the front delts. It’s a great choice if you're looking to fully develop your chest and don’t want to neglect the upper portion. However, it can put more stress on the shoulder joints, so proper form and moderate weights are especially important — particularly for beginners.
Decline Bench Press, in contrast, positions your head lower than your hips — usually at a 15–30° angle. This shifts the load differently, placing greater emphasis on the lower chest while easing shoulder strain. Many people can press the most weight in this variation, thanks to a more favorable angle. Interestingly, some studies suggest that decline pressing can activate the entire chest more effectively than the flat bench. But be warned — the head-down angle makes it easier to lose control of the bar, so proper spotting and foot support are critical.
Muscles Worked by the Decline Bench Press
Now that you know how to perform the decline bench press, let’s look at which muscles are involved.
Decline bench press muscles worked:
- Pectoralis Major – Sternocostal and Clavicular Parts
This is the prime mover. In the decline variation, the sternocostal (middle and lower chest) region is especially active. The downward pressing motion more effectively targets the lower fibers due to the bench angle.
- Anterior Deltoid (Front Shoulder)
While not the primary muscle, it helps stabilize the shoulder and assists in raising the arm forward. Its activation is slightly lower in the decline press than in the flat or incline press, which is good news for those with shoulder issues.
- Triceps Brachii
As with any pressing motion, the triceps are heavily involved — especially in the final stage of the lift, when you extend the elbows. For those wanting to build both chest and arm strength, this variation is a great option.
- Biceps Brachii – Short Head
While not a primary mover, the short head of the biceps plays an important stabilizing role. It helps maintain shoulder and arm alignment, particularly during the eccentric (lowering) phase. Surprisingly, this is often when the most microtears (and thus muscle growth) occur.
Explore this topic further: Muscles Worked in Bench Press Variations
Benefits of the Decline Bench Press
The benefits of including the decline bench press in your training routine are significant. The shorter movement path due to the angle can reduce shoulder stress, making it ideal for those with overworked joints. Additionally, most people can lift more weight on decline weight benches than on flat or incline weight benches making it excellent for building strength and size.
By regularly incorporating the decline press into your workouts, you can develop a more balanced, proportionate chest and improve overall upper body strength.
Common Mistakes
Though the decline bench press may seem simple, technical errors can undermine its effectiveness or lead to injury.
Here are some of the usual suspects:
- Gripping the bar too narrow or too wide — this throws off your movement path and cuts down on chest activation.
- Dropping the weight too fast — losing control during the lowering phase puts unnecessary strain on your joints.
- Not going through the full range of motion — either stopping too soon or locking out your elbows too hard.
- Lifting your hips off the bench — this messes with your spine’s alignment and can lead to lower back pain.
- Skipping a spotter when going heavy — it might seem like a hassle, but it’s a simple way to avoid serious accidents."**
If you're looking to target the lower chest without using a decline bench, the cable chest press at a downward angle is a great decline bench press alternative.
Author: Hop-Sport Team