Declined Bench Press

Exercise used to work the lower chest area more intensely.

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

declined bench press


Lying down on a bench that is 20º to 30º, with legs locked, hold the bar as in a regular bench press. Lowers the weight in a controlled way and returns to the starting position.

The accompaniment of 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.

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