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How to do the Decline Bench Press - Learn Proper Decline Bench Press Form
- Step 1: Lie down on a decline bench and secure your legs at the end.
- Step 2: Lift the bar from the rack using a medium width grip. Hold it over yourself with your arms locked. Your arms should be perpendicular to the floor. This is the starting position.
- Step 3: As you inhale, bring the bar down slowly until you feel the bar on your chest. Pause slightly at this point.
- Step 4: Move the bar back up to the starting position as you exhale. Use your chest muscles to push the bar. Hold for a second and then bring the bar down slowly again.
- Step 5: Repeat for the number of reps in your set.
- Step 6: Replace the bar on the rack when done.
Decline Bench Press Variations and Decline Bench Press Alternatives
- Variation 1: Use dumbbells to perform this exercise.
- Variation 2: Exercise bands can also be used.
Decline Bench Press Tips
- Tip 1: Get help from a spotter as you take the barbell off the rack.
- Tip 2: It should take at least twice as long to come down as to push the bar up.
Decline Bench Press Records and Decline Bench Press Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 104 | 5 |
| Average weight for this exercise: | 145 pounds | 38 pounds |
| # of workout plans that include this exercise: | 33 | 33 |
| Popularity Rank (based on number of workouts): | 146 | 146 |
Your Decline Bench Press Records and Decline Bench Press Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Decline Bench Press Chart - Average Decline Bench Press Weight Lifted
Decline Bench Press - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
2 Board Bench Press | Chest | Intermediate |
 |
3 Board Bench Press | Chest | Expert |
 |
90 Degree Push-up | Chest | Expert |
 |
Alternating Floor Press | Chest | Beginner |
 |
Alternating Incline Dumbbell Bench Press | Chest | Intermediate |
Decline Bench Press Workout Programs (Workout Plans that use the Decline Bench Press)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Ronnie Coleman Workout Plan | Expert |
 |
Jay Cutler Workout Plan | Expert |
 |
Fat Blasting Bodybuilding Workout Plan | Expert |
 |
Chest Workout Plan | Intermediate |
 |
Push-Pull Workout Plan | Intermediate |
Decline Bench Press Muscles Worked
Decline Bench Press Equipment
| Name |
|---|
| Barbell |
| Decline Bench |
Decline Bench Press Training Details
The decline bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps.
The only decline bench press equipment that you really need is the following: barbell and decline bench. There are however many different decline bench press variations that you can try out that may require different types of decline bench press equipment or maye even require no equipment at all.
Learning proper decline bench press form is easy with the step by step decline bench press instructions, decline bench press tips, and the instructional decline bench press technique video on this page. The decline bench press is a push exercise for those with a intermediate level of physical fitness and exercise experience. Watch the decline bench press video, learn how to do the decline bench press, and then be sure and browse through the decline bench press workouts on our workout plans page!
Decline Bench Press Sports
Decline Bench Press Force Type: Push
Decline Bench Press Mechanics Type: Compound
Decline Bench Press Other Names: Decline Barbell Bench Press, barbell decline bench press
