Decline Bench Press Exercise Guide & Video

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Watch Decline Bench Press

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Step 1. Lie on a decline bench and hook your feet underneath the pads.

Step 2. Grip the barbell, using the same medium wide grip that you used on barbell flat bench and barbell incline bench.

Step 3. Lower the weight until it gently touches the chest.

Step 4. Then, push up. This motion will feel very foreign at first so use a spotter and lighter weight until you are familiar with it.


The decline dumbbell press is a variation on the bench press, the most basic and fundamental chest exercise. This exercise adds size and strength to the lower part of the chest. While the this exercise is most often performed with a slightly-wider-than-shoulder-width grip, it can be varied by changing the grip position. A wider grip will work the outer part of the lower chest and a closer grip will work the inner part of the lower chest. When using this exercise in your routine, pay attention to the grip being used and adjust it according to your fitness needs.

Decline Bench Press 3
Decline Bench Press 4

Updated: April 4th, 2015