Declined Bench Press

Exercise used to work more intensely the lower part of the body chest.

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

declined bench press


Lying on a bench declined between 20º to 30º, with the legs fastened, hold the bar just like the normal bench press. The weight goes down 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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