Decline Bench Press

The decline bench press is a good exercise for hitting the lower and outer areas of the chest muscles. For many people the most effective angle of decline for isolating the lower (sternal) pectorals is between 20-25 degrees. Above or below this angle will selectively involve the lats muscles of the back or the clavicular pectorals.

It may be a good tactic to train hard on decline bench press if or when you reach a sticking point on regular bench press. I used to stop doing heavy regular bench presses if I hit a plateau, then switch to doing decline and incline bench presses only for a few weeks. I found this would help improve my regular bench press.

How to perform Decline Bench Press:

Lie on your back on a declined bench and grip the barbell a little wider than shoulder width. Have a training partner help you move the barbell into starting position, which is when the bar is supported at arm's length directly above your shoulder joints.

Making sure you keep your elbows back, slowly lower the barbell directly downwards until it touches the upper chest area. Then press it steadily back to arm's length and repeat for the required number of reps.

Decline Bench Press start:

Decline Bench Press midpoint:

NB: Remember to use safety racks and have a training partner for this exercise!!

Breathing technique for Decline Bench Press.

Exhale as you drive the weight up, inhale as you lower the weight to the chest area.

Decline Bench Press exercise tips:

Don't let the bar bounce off the chest when bench pressing, try to control the downward movement for every rep.

Try pointing the elbows at various angle until you find which way feels more comfortable to you.

Always use a weight-lifting belt during when doing bench press.

Do not hold your breath while doing decline bench press.

A wide grip on bench press (too wide may cause injury) may make it easier for some people.

The width of hand grip may be varied to suit preferences. For better results try changing hand grip position every so often.

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