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Exercise guide
Decline Bench Press
A compound chest press on a decline bench targeting the lower pectorals.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Set the bench to a decline angle. Lie down and secure your feet.
- Unrack the barbell and lower it to your lower chest.
- Press back up to the start.
- Repeat.
Technique cues and common mistakes
- Keep your back flat on the bench.
- Use a spotter when working with heavier loads.