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Chest Workout (4) – Decline Bench Press

January 19th, 2008 · 7 Comments ·


The main muscle being worked out is chest, especially the mid and the lower section. Triceps and shoulders are involved too.

For beginner, do this exercise with barbell or Smith machine. The reason I am recommending barbell or Smith machine instead of dumbbell because you definitely need a spotter if you are using dumbbell.



  1. Set a decline bench at about 30 to 45 degrees and position it under the Smith machine.
  2. Keep your buttocks, back, shoulders, and head positioned on the incline bench.
  3. For beginner, do not put any weight on the bar and test the bench position by getting on the bench and lowering the bar down. The bar should come to your lower chest (not touching though).
  4. Add the weight. Grip the bar slightly outside shoulder width.
  5. Slowly lower the bar to your chest and raise back up. Inhale when you lower the bar.
  6. Exhale when you push the bar up. Do not lock your elbows at the top of the exercise.
  7. Do 3 sets with 8 to 12 repetitions in each set.



  • Do not bounce the weight off your chest to gain momentum.
  • Because of the decline bench press angle, if you drop the weight, the impact can be quite bad. Use spotter if you are going to lift heavy weight.
  • The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
  • Do not stay on the bench too long because blood may fill up your head and pressure can build up.




Category: Chest

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7 responses so far ↓
  • Vertigo7 // Jan 20, 2008 at 11:35 AM

    A note for beginners: It is definitely better to focus more on incline than decline as you’ll be working out your upper pectorals (chest) more than your lower pectorals. In this case, you’ll be pumping your pectorals from the top to the bottom. By doing more decline than incline, you’ll end up with pointy teats which smacks right in the middle of your chest. LOL! It’s true but I’d learned my lesson early enough!

  • James // May 11, 2008 at 2:00 PM

    You pectoral is one muscle, you aren’t going to work an “upper” or “lower” half more or less.

  • patme // Oct 21, 2008 at 12:11 AM

    pointy teats = good for womenzz? :D

  • Craig // Mar 15, 2009 at 10:07 AM

    Actually james, you can (wether its one muscle or not) build just the upper, or just the lower, depending on the exercise. I take it you don’t train!!!

  • Jamie // Aug 14, 2009 at 7:22 PM

    Jamies, Ever heard of the pectoral major and pectoral minor? As craig said you can isolate either depending on exercise, flat bench is for major, incline for minor, therefore in theory making a decline pointless.

  • Joe // Mar 4, 2010 at 3:01 AM

    Actually, there are three pectoral muscles – the two major being pectoralis major clavicular (worked with incline presses) and pectoralis major sternal (worked with flat presses). The pectoralis minor is a relatively small muscle that lies beneath both the pectoralis major muscles.

  • usws // Sep 8, 2010 at 12:43 AM

    Yup, I made my lower chest squarer (as in less round and boob like by doing all flat/incline presses) by doing decline presses. So yea, it does make a difference.

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