Decline Bench Press

Benefits

• • Emphasizes lower chest fibers
• • Shorter range of motion allows heavier loading

Step by step

1. 1Secure your legs on the decline bench and lie back.
2. 2Unrack the bar with a shoulder-width grip.
3. 3Lower the bar to your lower chest with control.
4. 4Press back up to full extension.

Breathing guide

Inhale as you lower, exhale as you press.

Common mistakes

• • Lowering the bar too fast
• • Using a grip that's too narrow, overloading the triceps

Safety tips

• • Have a spotter for heavier sets.
• • Keep the bar path slightly angled toward your lower chest.

Variations

• • Decline dumbbell press