Decline bench press

What it is

A bench press performed with the bench angled head-down. The declined angle shortens the range slightly and changes the line of pull to bias the lower fibres of the pectorals, and many people find it the most shoulder-comfortable press.

Muscles worked

Primary: Chest (lower pectorals). Secondary: Triceps, Front deltoids.

How to perform it

1. Set the bench to a modest decline and secure your legs under the pads before lying back.
2. Take a grip a little wider than shoulder-width and un-rack the bar with the help of a spotter if the weight is heavy.
3. Lower the bar under control to your lower chest, keeping the elbows at a moderate angle.
4. Press back up to lockout without letting the bar drift towards your face.

Common form faults

• Too steep a decline. A modest angle is enough. Steeper adds head pressure and shortens the range without adding chest work.
• Un-racking heavy weight alone. Use a spotter. Bailing out of a decline press is considerably harder than from a flat bench.
• Shortening the range to move more weight. Touch the chest each rep; the shortened range is already an advantage of the position.

Programming

A chest accessory in moderate reps. Most useful either as a shoulder-friendly pressing option or for people whose lower chest lags. It is not essential — dips train a similar line.