Decline The Bench Press – All you need to Know


Decline Dumbbell Bench Press Chest Exercise

Video taken from the channel: MyTraining App


Flat, Incline or Decline Bench Press Which is Superior? | Tiger Fitness

Video taken from the channel: Tiger Fitness


How To: Barbell Decline Bench Press

Video taken from the channel: ScottHermanFitness


Decline bench press

Video taken from the channel: Diesel Josh


Instructional Fitness Decline Bench Press

Video taken from the channel: Instructionalfitness


Flat vs Incline vs Decline Bench Press: Choosing for Your Goals

Video taken from the channel: BarBend


The 3 FATAL Bench Press Mistakes

Video taken from the channel: AlphaDestiny

Your feet should be directly below your hips, and your glutes and core should be engaged throughout the duration of the movement. Don’t arch your lower back—that’s cheating—and avoid the. In a decline bench press, the bench is set to 15 to 30 degrees on a decline. This angle places your upper body on a downward slope, which activates the lower pectoral muscles as you push weights. The decline bench press primarily targets the lower part of the pectoralis major muscles.

To a lesser extent, it also works the upper pectoralis major, anterior deltoids and triceps. The biceps muscles on the front of your upper arms work as stabilizers during the movement. The electrical activity reflected during exercise told the researchers everything they needed to know.

On the concentric, or lifting part of the movement, the incline bench press stimulated the upper part of the chest muscle a tiny bit more than the decline, but on the eccentric, or lowering part of the movement, the decline stimulated the upper part of the chest a tiny bit more than. Within the bench press family, though, are three sub-options: flat, incline, and decline. And for those of you who just tend to pick whichever piece of equipment is open at the moment you’re.

The decline bench press is a very under-utilized variation of the bench press that is actually more beneficial than most believe it is. Many famous bodybuilding pros like Jay Cutler or even Ronnie Coleman swear by the decline bench press and include it in their lifting routines. Performing the Decline Bench Press.

“Don’t Let These 8 Mistakes Sabotage Your Bench” Did you know the average weight training enthusiast can barely bench press their own bodyweight? That statistic doesn’t even account for the people that don’t work out. Give yourself a pat on the back if you’ve conquered the feat of benching your own bodyweight. Don’t worry if you’re not there yet, you’re.

Everything You Need to Know to Master the Bench Press Safely. You may also like. Film. Please don’t go to a movie theater: “It’s just about the last thing I’d do right now,” says expert. Yes, you’ll be able to bench less in this narrow width than if you went super wide with the elbows flared.

No, I don’t care. Foot position: Pull your feet in to about a 90-degree angle at the knee, or slightly tighter. This will allow you to press your feet into the ground solidly to help drive the bar away from you.

The Decline Bench Press is considered a bit safer than both the traditional and the Incline Bench Press, since it moves stress off the shoulders and places it more on the lower pecs.

List of related literature:

The bench press doesn’t just teach you how to press through midrange; it also gives you a blueprint for creating torque with your shoulders retracted to the backs of their sockets.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

Safety While it is perhaps the most effective exercise for increasing upper-body strength and power, the bench press is not without risk and should not be performed without experienced spotters who can help with the weight should you lose control or fail to complete a repetition.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

What are some of the most common novice mistakes you see in lifting?

“Tribe of Mentors: Short Life Advice from the Best in the World” by Timothy Ferriss
from Tribe of Mentors: Short Life Advice from the Best in the World
by Timothy Ferriss
Houghton Mifflin Harcourt, 2017

To properly perform the incline press, position yourself on an incline bench set at a 35to 45-degree angle.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

So far, I’ve used all my words in this chapter on the bench press, even though a pushing exercise can be anything from a shoulder press to a dip, with the bench press somewhere in the middle.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

The bench press seems so simple, they think they should do something more complicated.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Bench press Equipment: Barbell, bench rack, spotter Movement: Using an overhand grip, slowly lower the bar to the chest, then press back to the starting position.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

If, in time, you want to learn how to overhead press, you can easily incorporate it into your workouts.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

And, if you want to get ahead of the game, then I suggest Bodybuilding: The Complete Preparation Handbook.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

The bench press test requires the use of a flat bench and free weights that provide a range of possible loads.

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Sounds right to me your chest is one muscle on each side, thank you, I was thinking the samething it doesn’t matter when you push out your doing the whole muscle. Thanks

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  • Jo Alex, just wanted to tell you. I gained some weight during Corona, and I was always lean before that. Now I was in the gym again and the guys I was training with thought I did steroids, cause I looked buff af. Trained at home, but honestly they just saw me in bear mode the first time ��

  • Why’s he explaining everything like he’s telling someone off. It’s fucking obnoxious, couldn’t get through the vid even though everything he said was correct

  • Tbh I don’t do barbell inclines anymore, due to a rotator cuff injury that I got from deadlifting. I stick to incline dumbbell flies for upper chest, works pretty good. I can still bench press and dumbell bench press though

  • Idk if I’m doing it wrong, but how do I keep my scapula retracted, when my arms pushing the barbell up forces my shoulder blades to detract?

  • That’s how I hurt my shoulders in HS. To much flared elbows on the bench press, But ironically i hurt my shoulders playing Dodgeball. All that repatative movement caught on.

  • I benched with my back flat once as a beginner and had shoulder pain the next day so I researched and corrected it straight away, never done manual half reps and as for the elbows if you are benching off your lower chest like you should and you grip the bar correctly they won’t flare out too far which tied in nicely to the manual half rep section of the video.

  • I like doing flat bench and incline dumbbell press but i will definitely try flat dumbbell press because it seems like you can activate more muscle that way do to the fact that you have to stabilize it more and you can also go deeper cause there is no bar

  • Since i started watching you i have only been becoming stronger and bigger, you are honestly the best fitness channel on youtube right now

  • I find that my shoulders start shrugging up after a few reps when I’m benching heavy. Is this detrimental to developing pressing strength?

  • I’ve had shoulder pain since day 1 due to a dislocation when I was younger. I honestly have no idea how to press, when I try it the right way I get pain bad. If I try it the no so correct way fully flared I don’t get that much at all even though it’s bad ����‍♂️ honestly wish there was any other way to grow my chest properly.

  • ffs sakes everyone who doesn’t want to waste money on bullshit spam just fucking lift eat sleep that simple why does shit have to turn into rocket science motorcycles

  • Is adding the curvature to the back for bench only necessary for strength or should it be used for hypertrophy/bodybuilding training aswell?

  • My gym doesn’t have power rack but I want to do seated OHP, Everytime I do seated ohp I’ll have to jerk the weight up and sit in the bench,I don’t want to use Smith machine any suggestions for my case?cuz jerking the weight up costs lots of energy

  • I know you know what you are doing… but demoing this without a spotter is dangerous to anyone watching who doesn’t know what they are doing and thinks they can be a badass without a spotter.

  • I’ll stick to the incline and flat bench. I really haven’t gone heavy with dumbbells but I’ll try it out to see if it’s my cup of tea.

  • @GangGreen80 Well now that I know you’re uneducated, Guess you never study the human anatomy. Pectoralis major and pectoralis minor make up the majority of the pectoral muscle. So there for there is a “lower chest muscle”. Do everyone a favor and go back to school and learn what muscles make up each body part. Maybe the reason you’re having problems increasing your chest size and or your chest strength. YOU’RE WELCOME.

  • Actually, there’s something to be said for the “guillotine press” or “Gironda neck press”… IF done properly (which is likely rare).

  • I have been waiting for someone on YouTube to make a video like this for years.

    I’ve been benching for over a decade now and for some reason the pain always sits on my front delts. I’ve watched every video on YouTube on how to have proper bench form but for some reason even though my form is spot on the next day my front delts are in pain. Chest day in actual fact feels like front delts day. It’s extremely frustrating

    I even took weight off and again the pain was 70% front delts and 30% chest.

  • I’ve been body building for almost 4 years, this month i started a whole new regiment and for the first time ever tomorrow I’ll be performing this exercise. 210 lbs with 4 years in the gym and I’m about to look like a rookie ��

  • No mention of the angle of the bench… Is THAT the ‘decline’ bit? I was thinking, “i used to just call that bench pressing”, until i noticed the angle when you sat up..

  • Alex, I know this question is irrelevant to the video but I’m wondering. If all you did for your back was weighted pullups. No rows or deadlifts. Would this be enough? Or would you NEED to do the other two to get some more upper back strength. I know it would be optimal to do the other two but I’m asking in the sense of would your posture get fucked up if you were just strong on the weighted pullup?

  • And a tip for the people out there that you’ve probably come across is to love the push ups��

    Full range (gymnastic style).

    Bodyweight and weighted!

    I worked my way from bodyweight push ups (on boxes for deep ROM).

    Got up to 110lbs for 5 sets of 12 reps
    Keep in mind, I did this for a year, I took a ”pause” from benching at all for the whole year.

    When I came back to benching my bench increased from 242lbs/ 110kg up to 308lbs/ 140kg for 2 reps.

    Not a Godly bench strength but It’s amazing to get a 66lbs increase by push ups alone!

    Also, not a bit of shoulder pain!
    Note, I had shoulder pain when I started doing push ups..

  • I have the same problem with that same area. And I to don’t feel any pain with flat dumbbell. Which is why I completely took flat barbell out of my routine.

  • Bodybuilding secret tip-that first example benching with elbows flared and high up on the chest,is basically a Guillotine Press.I have discovered this to be a total front deltoid blaster,and I mean in a good way.Not a stregnth exercise,it’s a bodybuilding volume exercise for front delts,that does allow you to use way more weight for your delts than you could ever do doing front lateral raises.Use lighter weights that you could do ten or more reps and lower the bar down to your chin or neck,just till you get a good stretch and not any lower.There are people who load up the bar but I totally discourage that.Much better to do high rep/volume work or even better,pre-exhaust with front delt laterals then hop on the bench for guillotines.A great exercise that blows up the delts and can be done safely if you just DON’T ego lift

  • Alex, is there any benefit to do the bench press with the feet/legs elevated from the floor while bending the knees in a 45 degree angle? Back in the 70’s and 80’s most guys did it!?

  • Dude in gym said this to me, If you arch your back little bit, It will become a decline bench, And flat is better cus it hits all chest muscle…… LOL

  • Oh… I was mainly doing the bench at a incline because when I first joined my gym I had a free session with a trainer.
    They had told me that incline is the best because that activates your pectorals the most…
    Sounds like I need to start benching with 0 incline.

  • So I put 50 lbs on each side for the normal bench press. I’ve never done declining before. So what do I need to keep in mind? What weight should I use? I’m going to have a spotter of course.

  • Also, you can do decline presses by using an upright bench and a cable machine if you don’t want to lie down. Dumbbells/cables are better for chest than barbells. Barbells allow you to push out laterally which uses more triceps.
    All you need is flat press for the highest pec fibers and decline for majority and lower pec fibers. Incline works anterior deltoid.
    check out Doug Brignole’s explanation.

  • I’m just an old man trying to stay ahead of the curve and I do all three on chest day starting with decline and finishing with flat. Nice video.

  • should not be part of your routine according to this article:

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  • i used to slowly raise the bar like in the movie before but then gym worker/trainer came to me and said that if i lift it faster it will be more tiring for the muscle thus more beneficial for its growth

  • Yh but on a bodybuilding stand point if u get the bar close to ur collar bone and keep a flat back u may not be optimising strength training but u will be growing a bigger chest

  • Great video but I am Incline Bench Press Guy and I am sticking to that and Seated Shoulder Press. No Flat Barbell Bench Press. I do Flat DB Press. Every thing comes down to Personal Preference and what best for the Lifter. Every body composition is different. Got to do what best for you as a lifter.

  • Why the hell don’t I have this kind of “chair” in my gym? I can’t do declines because they don’t have this kind of chair in the gym….:(

  • Theres no such thing as a recommended weight to use in any exercise because no one can measure your strength. Just go on the bench and start with just the bar and see how it feels, then keep increasing the weight until you can PROPERLY hit 6-10 repetitions. You should do this for any exercise that you are starting.

  • It depends on the exercise man. I personally was able to do a lot more weight on exercises such as bench press, bicep curls, tricep extensions etc than I was able to with exercises such as lateral raise. So e.g. I was able to do 11kg each side with bicep curls, but could only do about 4-5kg with lateral raise. Make sure to work on ALL YOUR BODY PARTS (not all at one night though lol). If you want muscle definition you should aim for more reps, but heavier weights for more mass. Hope I helped:)

  • If you desire to get some muscle and be stronger, you should make a search on Google for “Oak Muscle Method”. You are guaranteed to achieve the appearance you desire.

  • So my bench weight is 100, I plan on doing 3 sets of 8, should I do 1 set on an incline bench, 1 set on a decline bench and the last set on an incline?

  • Hey there, have you considered “Musclegend” (search on Google)? There you will find a good free video demonstrating the way to gain noteworthy muscle really fast. This made it possible for Devan to break through his body building stagnation and thus gain cut lean body mass free of fat fast. Hopefully it works for you also…

  • Recommended weight to start with? Beginner aged 17… I’ve done push ups regularly before and have a big chest, but to add tone I thought I’d start benching…

  • Yo yo… Fantastic movie. My uncle was formerly a flabby. He went from 283 lbs of pure fat to 214 lbs of purely natural muscle mass. We thought it was marvelous! I just joined personally coz I wish to make improvements to my body. He made use of the Muscle Building Bible (Look in Google)…

  • BBing idiot here. Decline does not emphasize lower chest and you cannot hit the inner chest. Flat bench hits the “lower pecs” better than decline.

  • You are not, “the rest of us bodybuilders,” if you smoke weed everyday. Unless you have a serious medical condition, there is no excuse for sucking down that shit DAILY.

  • @xmtowntyx i dont smoke weed or drink or anything im a fan of cypress hill thats it. i dont take any drugs or protein shake sim trying to get big the natural way. nothing wrong with using roids? i guess u want demolish your body then

  • Cheers for the tip, I’ve been testing a few weights out and think i may have found a suitable weight to lift, will increase slightly over a certain time period, feels great to finally be working out =)

  • Very interesting comments on this video. Does decline benchpress need to be done? yes and no. With that i mean it DEPENDS ON WHAT GOAL you have! All Chest exercizes have there purpose. So it is just stupid to argue about what needs to be done. Decline benchpress needs to be done for some pople and for some people it doesn’t. Goosh this was fun:)

  • @xmtowntyx bitch please i could do more than u. incline and flat bench are better than decline. period. ronnie coleman one of the best bodybuilders says decline sucks and many other lifters have. so lets see do i listen to them or some fuckin moron on youtube

  • I would add another mistake.
    Benching with a wide grip..
    Its not sustainable and you will for sure get a shoulder injury.
    Close to medium grip is the way to go

  • Hey Alex. Could you do a video on the Weighted Push up and the carrry over to the Bench Press? I can do 5 reps with 90kg how much will be my bench? I weigh 90kg.

  • I can only feel my chest on decline bench and dips… Just a little on incline. On flat it pumps my anterior deltioids like hell and people tell me my shoulders are wide af which is not bad, but my chest not so much. Should I stick to decline instead of flat for now? It’s currently useless for me for developing the pecs…

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  • Anyone else here that i have lifted for a long ass time, still clicking just to check if the info is solid and if there is something you could work on however just finds things that affirms the good solid knowledge you already had?

  • 2:49 this is true, learned it the hard way. i had no barbell so i tried it on my dumbels (50lbs) i know their not that heavy but that time i can do overhead press with them so i was very confident. It was my first time doing dumbel press so yeah long story short i had to stop my “fitness” goals for a couple of months. I couldnt do press no more, the stinging sensation is there whenever i do press movement.

  • could u please make a video in detail as to starting position, grip position, body position along with the barbel and common mistakes?
    thank you Scott


  • Hello there, have you heard of “MuscLeader” (just search Google)? On their website you can watch a smart free video featuring how you can gain visible muscle really fast while shedding excess fat simultaneously. James and plenty other guys enjoyed good results because of this technique. It might help you as well.

  • Hey Scott. I tried the decline barbell press without a spotter and have been stuck under the bar for three days. Any suggestions on how I could get help? I’m hungry and need to go to the bathroom very badly.

  • Thats the problem i have with decline. i know you have to bring the barbell to the lower part of your chest but my coach says that you should bring it to your upper chest

  • @GsxRaider Decline dumbell/cable flys you can also do decline press with dumbells to change it up, the only reason i do declines is to shock my body into new growth when i plateau on bench press doing flat bench press will hit overall the most part of the chest.

  • Please wear a shirt? That is one of the most retarded comments i have ever seen on his videos. He doesn’t wear a shirt so that you can properly see the muscles he engages. Also there is nothing offensive about a person who has worked hard to achieve the body they have and showing it off.

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  • Yo yo… Great vid. My cousin was once flabby. He went from 290lbs of fat to 202 lbs of genuine lean muscle. I could not believe it! I just registered personally because I’m attempting to get big muscles. He made use of the Muscle Building Bible (Search on Google)…

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  • sure is right. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well. And I saw an interview with body building champion where he talks about 7 odd foods he eats to keep his abs hard. you can see it here

  • I understand you saying that half reps will be potentially dangerous in the long run, should I be worried because I am not doing any bench variations other than floor press? Btw I am novice, thanks Alex

  • If you want to get some muscle and be stronger, make sure to Google “Oak Muscle Method”. You are bound to get the muscles you desire.

  • If you don’t have a spotter, barbell decline bench seems like it may be safer and even decline bench barbell fly worth a try. I suspect the barbell could work the arms a little more than the bar. There are lots of comments on the web that this can lead to moobs. I think it can.

  • Pleased I uncovered this video clip. Youtube is good for this type of info.

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  • It really depends on what you want to hit more. If you need more work on upper chest, then do more incline sets. If you want to focus on lower chest, then the decline. If you want the honest truth all types of bench pressing hit all of the chest anyway, so if you aren’t really lacking in either upper or lower chest development, you may as well just stick to normal flat bench press. But that’s just my opinion I hope it’s some help.

  • Many vids showing form, but most don’t teach you how to properly activate your chest or use mind muscle. Also nothing in this vid about planting shoulders, pinching scapula or starting the movement by contracting your chest,etc there are many things that one must be aware of before benching properly.

  • You’re idea is somewhat right and somewhat wrong. Workouts as a whole work different muscle groups together; however certain workouts such as a decline bench press target a main muscle group and “work it out more” than others. For example an incline bench press will work out your chest, triceps, biceps and shoulders. However its main target muscle is your upper pecs. Decline will work out the same muscle groups but it mainly targets your lower pecs. Genetics are the most important thing though.

  • The shape of your chest is determined by genetics: some people have chest gaps, some don’t, some people have symmetrical pecs, some don’t.

    But yes, you can do whatever chest exercises you want but don’t do certain exercises with the mindset of “I’m doing this to target this sub-section of muscle”.

  • so i can just do normal bench presses and pushups etc and get a chest like everyone else without doing different exercises which i think may work out my pecs minor & major?

  • Exercises work muscle groups as a whole, this whole sub-section myth is one of the worst along with spot fat removal.

    Studying sports science at the university of Glasgow helps but really a basic knowledge of biology will teach you this.