Decline Chest Exercises for Men

Strengthening and sculpting the entire chest muscle challenges the most seasoned bodybuilder or athlete. If you're a man who wants to target the lower chest in particular, introduce some decline bench sets into your training regimen. These exercises tone the underlying muscle that shapes and supports the pectoral area.

  1. Barbell Decline Bench Press

    • Set your declining weight bench at approximately 20 to 40 degrees from a horizontal position. Lie on the bench face up and place your legs the under leg brace for stabilization. With a spotter present for safety, lift the barbell from the rack, which should be aligned with your chin and with arms placed slightly wider than shoulder length. Slowly lower the weight to your chest, then return to starting position. Always keep your lower back in contact with the bench rather than arching it.

    Dumbbell Decline Bench Press

    • For the dumbbell version of the decline bench press, follow all the starting position instructions, but place dumbbells at the side of the chest with arms bent. Straighten your arms, keeping the elbows close to your sides until the arms reach full extension without locking your elbows. Slowly lower to the starting position and repeat, or stretch a bit deeper past starting position until you feel a stretch in the chest or shoulder.

    Dumbbell Decline Fly

    • Lie back on the declined bench and lock feet under the leg brace. Taking two dumbbells, hold them above the upper abdominal area with arms straightened but slightly bent so the elbows don't lock. Turn your elbows slightly outward so the palms face each other. Lower your arms outward from the body until your chest muscles stretch, usually a bit lower than the bench. Rise back to a starting position using a controlled motion.

    Cable Decline Fly

    • If you work out at the gym, try this exercise. Place the weight bench in-between two pulleys in a decline position. While lying on the bench, grab the two pulleys and start with your arms extended outward from the body, much like the lowered position in the dumbbell decline fly. With palms facing upward, bring your two hands together over your head. Lower back to a starting position or until you feel a mild stretch in the chest.