Decline Bench Press
The decline bench press targets the sternal (lower) head of the pectorals and triceps, completing lower chest development.
Decline Bench Press — Target the Lower Chest
The decline bench press is a bench press variation that emphasizes the sternal head, the lower portion of the pectorals. By declining the bench 15° to 30°, the bar path changes and allows greater engagement of this often-neglected area.
Muscles Involved
- Sternal head of the pectoralis: the lower portion of the pectoralis major, the primary target.
- Triceps brachii: heavily engaged in this variation due to the pressing angle.
- Anterior deltoid: less engaged than on flat or incline pressing.
Step-by-Step Instructions
Step 1 — Setup
Position yourself on the decline bench and lock your legs under the supports. Your head is lower than your hips. Retract your shoulder blades.
Step 2 — Unrack
Unrack the bar with the help of a spotter if possible. Position it above the lower chest.
Step 3 — Controlled Descent
Lower the bar to the lower chest in a controlled manner, elbows at 45° from the torso.
Step 4 — The Press
Press the bar while contracting the lower pectorals. Exhale during the effort and control the movement.
Sets and Reps
3 sets of 10-12 reps. Rest 60-90 seconds. Do not chase maximum loads on this exercise.
Common Mistakes
- Excessive decline angle: beyond 30°, shoulder stress increases without additional benefit.
- Skipping the spotter: the declined position makes re-racking difficult alone.
- Locking out elbows: maintain a slight bend at the top of the movement.
Safety Tips
Always use a spotter as it is difficult to re-rack the bar alone in a declined position. Avoid staying inverted too long if you have blood pressure issues. Start with light loads to get comfortable with the position.
Variations
- Decline dumbbell press: increased range of motion and unilateral work.
- Decline Smith machine press: guided movement for added safety.
Who Is This Exercise For?
This exercise is intended for intermediate and advanced lifters seeking complete pectoral development. It is useful alongside flat and incline pressing to cover all angles of chest training.