Decline bench press : Why and how to perform

Decline Bench Press

decline bench press

A well-liked upper-body exercise that targets the lower pectoral muscles is the decline bench press. 

Although it can be a strength-focused exercise, it is typically done as part of upper-body or chest-focused training for moderate to high repetitions, such as 8 to 12 reps per set or more. 

The lower part of the pectoralis major is highlighted while the shoulders and triceps are also included in a decline bench press, which also lifts the pelvis and lowers the head. 

However, the exercise places a lot of emphasis on your lower pecs, making it one of the most popular ways to build a powerful lower chest.

Squeeze, push, fly, and press some more are the best ways to enlarge and solidify your chest. 

However, you should concentrate on the lower chest, which is the area of the muscle that extends from under the armpit to under the areola, in order to create a distinct chest that sticks out. 

You won’t have the massive and full look that weight lifters like Arnold Schwarzenegger and Ronnie made famous if you ignore the lower chest (and the upper chest, too). 

Similar to this, a larger chest is frequently more grounded.


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. Lay down on the decline bench with a dumbbell in each hand resting on top of your thighs. Secure your legs at the end of the bench. 
  2. Your hands will be together with the palms facing outward.
  3. Place the dumbbells at shoulder width in front of you after you are lying down.
  4. When your hands are shoulder width apart, turn your wrists forward so that your palms are facing away from you. 
  5. This will be where you start.
  6. As you exhale, carefully lower the weights to your side. 
  7. At all times, maintain complete control of the dumbbells. 
  8. Tip: The forearms should remain parallel to the floor at all times during the motion.
  9. Use your pectoral muscles to raise the dumbbells as you exhale. 
  10. Close your arms.

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.


Dumbbells, an extension cable, and a barbell can all be used to accomplish decline bench presses. 

However, I would recommend dumbbells. Because both sides will equally activate when you perform a decline bench press with a dumbbell. 

Any weak points on your side will be obvious. You won’t have muscle imbalance thanks to it. With dumbbells, the exercise’s results improve. In many circumstances, the decay seat press is overlooked for the level or slope reproduction.

Furthermore, you are overlooking rises, which is a disgrace. Even if the level adaptation targets the lower chest, the descent variety really concentrates on the lower chest since the point alters the squeezing technique. 

Additionally, extending the elbows outward causes a remarkable and amazing stretch of the entire  chest muscle. The deterioration seat press is known to be slightly more shoulder accommodating than other types  of pressing as an added bonus.

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