Decline Bench Press

Learn how to do Decline Bench Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 5 Chest TricepsShoulders Olympic Barbell

Decline Bench Press is an Olympic Barbell exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Decline Bench Press

How to perform this exercise correctly

1 - Set up on a decline bench press and load the bar to a weight that lets you properly complete the given reps. Don't forget to place the safety clips on the ends.

2 - Lie on your back, secure your legs and grab the bar with a medium grip (a 90° angle should form between your forearms and upper arms). Lift the bar off the rack and bring it right above you.

Nice, you're in the starting position

3 - Now, slowly lower the bar until it touches the center of your chest.

4 - After a very short pause, push the bar back to the starting position while squeezing your pecs.

5 - Once all reps are done, rack the bar back in place.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleChest

Secondary muscleTriceps

Secondary muscleShoulders

EquipmentOlympic Barbell

Your weight

Duration

min

Estimated burn

180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Decline Bench Press

Type: Olympic Barbell exercise
Primary muscle: Chest
Secondary muscles: Triceps, Shoulders
MET value: 5
Calories (30 min, 70 kg): ≈ 180 cal
Video quality: 4K with male and female demonstrations

More Chest Exercises

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Barbell Bench Press

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Bench Press Machine

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MET 3.5

Cable Chest Fly

Cable

FAQ: Decline Bench Press

What muscles does Decline Bench Press work?

Decline Bench Press primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Decline Bench Press correctly?

How to perform this exercise correctly 1 - Set up on a decline bench press and load the bar to a weight that lets you properly complete the given reps.

Is Decline Bench Press good for beginners?

Decline Bench Press has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Decline Bench Press?

Decline Bench Press requires: Olympic Barbell.

What are the benefits of Decline Bench Press?

Decline Bench Press strengthens the Chest, engages the Triceps and Shoulders, builds functional strength using Olympic Barbell. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Decline Bench Press?

Similar exercises to Decline Bench Press include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Decline Bench Press better than Alternating Incline Dumbbell Press?

Both Decline Bench Press and Alternating Incline Dumbbell Press target the Chest. Decline Bench Press uses Olympic Barbell, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.