The Purpose of a Declined Bench Press

When you change the angle at which you perform a weight-training exercise, you typically shift the exercise’s emphasis. This axiom is true for the bench press, which you can perform using a flat, inclined or declined bench. The standard bench press, performed on a flat bench, is a good overall chest exercise. Using a decline bench moves the exercise’s focus to your lower chest.

  1. Muscles Worked

    • If you’re a bodybuilder or you just wish to sharply define your chest muscles from top to bottom, use the decline bench press to target the lower portion of your pectoralis major. When you do bench presses on a flat bench your arms move at a 90-degree angle relative to your torso, so you work all areas of your pecs about equally. If you decline the bench your arm angle decreases, which shifts the exercise’s target lower along your pecs. If your bench is declined by 30 degrees, for example, your arms travel at a 60-degree angle relative to your body. Your upper pecs still assist when you do decline bench presses, as do your anterior deltoid and triceps muscles. A portion of your biceps help stabilize your movements.

    Barbell Bench Press Form

    • Angle your bench by 20 to 40 degrees. Lie face up on the bench with your head lower than your knees and your feet secured at the bench’s end. Hold a barbell with a wide, overhand grip and extend your arms vertically above your chest. Inhale and point your elbows down as you lower the weight slowly to your chest. Exhale as you raise the bar to the starting position.

    Hand Weight Variations

    • Although the barbell is typically the tool of choice for all bench press variations, you can also perform decline bench presses using dumbbells or kettlebells. Use the same basic motion for the smaller weights as you did with the barbell, setting your hands a bit wider than shoulder-width apart with your palms facing your feet. Using hand weights offers a bit more range of motion, because there’s no bar between the weights to hit your chest when you lower the dumbbells or kettlebells. Hand weights also give you the option of working one arm at a time.

    Considerations

    • Consult your doctor before starting a new weight-training program, particularly if you haven’t exercised for a while or you have any health problems. Use sufficient weight so your final repetitions are challenging. Perform at least three sets of eight to 15 reps per set, or work up to that level. To build muscular endurance, perform more reps with lighter weights. Use heavier weights and do fewer reps to increase your strength and muscle mass. Be certain that your bench is steady and use a spotter when you perform bench presses.