Decline Bench Press

The decline bench press emphasises your lower chest muscles.


How to perform the Incline Bench Press

  1. With the barbell on the rack, lie on the decline bench so that the bar is above your head.
  2. Bring your hands up and hold the bar just wider than shoulder width apart.
  3. Lift the barbell off the rack and extend your arms until they're straight.
  4. Slowly lower the weight until the bar almost touches your chest.
  5. Slowly lift the weight back up.
  6. Repeat steps 4 & 5 until you've repeated the desired number of reps
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Muscles Used

Primary Muscles

Pectoralis Major, Sternal (Chest - lower pecs)

Secondary Muscles

  • Pectoralis Major, Clavicular (Chest - upper pecs)
  • Deltoid, Anterior (Shoulder - front)
  • Triceps Brachii (Triceps)

Stabilizer Muscles
  • Biceps Brachii, Short Head (Biceps)

About Me

Hi, I'm Ian. Health and fitness is an integral part of my life. I believe that keeping fit and eating well can help you appreciate life so much more. If you're looking for me, you'll probably find me in the gym or outside enjoying the great outdoors!

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I created so that I could share my knowledge and experience in the area of fitness, nutrition, and muscle building exercises. Many people don't know where to start when it comes to fitness and I hope this website can be a good starting point.

About Strength

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