Declined Bench Press

Exercise used to work more intensely on the lower area of the chest.

Main muscles: Pectoral (especially the lower area), triceps and anterior deltoids.

bench press declined


Lying on a bench declined between 20º to 30º, with the legs gripped, hold the bar as in a regular bench press. Lowers the weight in a controlled way and returns to the starting position.

Accompanying someone during this movement is especially important.

Common mistakes

  • Bank with too much declination.
  • Overweight.
  • Excessive use of this movement.


  • Declined chest press with dumbbells.
Exercise list


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