ChestTricepsShouldersBarbellintermediate
Decline Bench Press
The decline bench press emphasizes the lower chest fibers. Set the bench to a slight decline (15-30 degrees), hook your feet, and press the bar from your lower chest to lockout.
How to Perform
1
Set the decline to 15-30 degrees — too steep shifts work to triceps.
2
Secure your legs under the pads to prevent sliding.
3
Lower the bar to your lower chest, just below the nipple line.
4
Press up and slightly back toward your face.
5
Keep your shoulder blades retracted throughout.
Common Mistakes to Avoid
Setting the decline too steep, reducing chest activation.
Bouncing the bar off the chest.
Not using safety bars — getting pinned on decline is dangerous.
Muscle Activation
Chest85%
Triceps40%
Shoulders20%
Variations
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