Decline Bench Press
Use a barbell to press. Lower to the chest and press up. Targets lower pecs and triceps; lets you use heavier loads. Build chest size and pressing strength.
Basic Info
- Primary Muscle Group
- Chest
- Detailed Muscles
- Pectorals / Front delts / Triceps
- Equipment
- Barbell
- Also Known As
- デクラインベンチ / decline bench
How to Perform
- Set a stable position and brace your torso.
- Press with control without using momentum.
- Lower under control while keeping range of motion.
Form Tips
- Do not shrug your shoulders
- Keep wrists neutral
- Avoid excessive momentum
Pro Tips
- Prioritize form and range of motion before adding load.
- If shoulders feel uncomfortable, reduce load and range.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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