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Decline bench press

  • Stability & Strength
  • Hard
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This is an instructional video to correctly demonstrate Decline Bench press.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Lower Pecs, anterior Deltoids and Triceps
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Lie on declined bench at 30-45 degrees with your eyes under the bar. Lift your chest and squeeze your shoulder-blades down and together. Keep your feet flat on the floor.
  5. Grab the bar. With your hands just wider than shoulder width apart. Hold the bar in the base of your palm with a full grip and straight wrists.
  6. Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked.
  7. Slowly lower it to your mid chest while keeping your elbows between 45 to 60 degrees from your body. Keep your forearms vertical. Hold your breath at the bottom.
  8. Press the bar from your mid-chest to above your shoulders. Drive through your feet but keep your bottom on the bench. Lock your elbows at the top. Breathe.
  9. Repeat
  10. For strengthening you should perform 6-10 reps to fatigue
  11. You should perform 3-5 sets with 3 minutes rests
  12. This session can be done 2-3 times per week
  13. For endurance you should perform 15-25 reps to fatigue
  14. You should perform 3-5 sets with no more than 30 second rests
  15. This session can be done 2-3 times per week

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  • Talke Clinic

  • 113 Chester Rd, Talke, ST7 1SB
  • Stoke Clinic

  • Samien Fitness, 38 Yeaman St, ST4 4AP
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