How to train lower chest with decline bench press

Decline Bench Press

decline bench press

The decline bench press is a popular upper-body exercise targeting the lower pectoral muscles. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.A decline bench press elevates the pelvis and lowers the head, and emphasizes the lower portion of the pectoralis major whilst incorporating shoulders and triceps.The exercise, however, focuses heavily on your lower pecs, making it one of the most common exercises to develop a strong lower chest.

The most effective way to add size and solidarity to your chest is to squeeze, press, do a fly, and press some more. However, to fabricate a distinct chest that sticks out, you want to focus on the lower chest — the region of the muscle that compasses from under the armpit to under the areola. Disregard the lower chest (and the upper chest, besides), and you will not have that enormous and full look that weight lifters like Arnold Schwarzenegger and Ronnie made renowned. Likewise, a bigger chest is many times a more grounded chest.


As it’s perhaps of the biggest muscle in the chest area, the chest assumes a significant part in helping great stance as its length and strength direct your shoulder position. The pecs, alongside the upper back and shoulder, help to balance out the whole shoulder joint.

Better Relaxing
Reinforcing and protracting the chest muscles support further breathing through extension and withdrawal of the rib cage. Your pecs are connected to your rib cage, which grows with each breath, and assuming that they are tight or short, this will influence your capacity to profoundly relax.

Worked on Athletic Execution
As the pecs are your embracing muscle, their size and strength help tackle and fight off rivals of the football field. What’s more, they help with hitting a tennis ball, tossing a football and baseball quicker and harder

  1. Adds size and strength to the pecs
  2. Targets the lower chest
  3. Allows for natural shoulder and wrist rotation
  4. May be more shoulder-friendly than barbell presses

Method of Performing Decline Bench Press

decline bench press
  1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  2. Once you are laying down, move the dumbbells in front of you at shoulder width.
  3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  4. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
  5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
  6. Repeat the movement for the prescribed amount of repetitions of your training program.

Common Mistakes

There are three common mistakes you should aim to avoid.

  1. Dumbbell drop:When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.If using really heavy weights, it is best if a partner gives them to you as you lay down.
  2. Improper breathing – breathing is also an important part of the exercise as it dictates how efficient the exercise can be. Inhale on the eccentric part (muscle contraction when pressing the weight upwards), and exhale deeply and faster when lowering the weight.
  3. Shorter range of motion – to get the best out of the decline bench press, you should also do the full range of motion. This will create proper tension across your pectoral muscle fibres and reduce injuries. If you are shortening your range of motion, chances are you are trying to lift too much weight. You may also use a spotter.
  4. Failure to re-rack the weight securely will lead to severe injury and also the potential to be put off this exercise for life! As you have seen the benefits of the exercise in the foregone passage; it’s safe to say that you don’t want this to happen! In order to prevent this, ask your training partner or anyone on the gym floor with a sound training knowledge such as a Personal Trainer to help you throughout the whole exercise, from the lift-off at the beginning all the way to the end.


Decline bench press can be performed in different ways like with the barbell ,extension cable and dumbbells.But my personal suggestion is for dumbbells .Because when you perform decline bench press with dumbbell your both side will engage equally.You can easily identify if any of your side is weak.It will prevent you from Muscle imbalance.Effect of the exercise increase with dumbbell.The decay seat press is in many cases neglected for the level or slope rendition.

What’s more, that is a disgrace since you’re overlooking increases. Albeit the level adaptation works the lower chest, the downfall variety truly centers around the lower chest on the grounds that the point changes the squeezing way. Furthermore, the elbows erupting out considers an incredible and more extraordinary stretch of the whole chest muscle. As a little something extra, the decay seat press is known to be a smidgen more shoulder-accommodating contrasted with other squeezing varieties.

Leave a Comment