Use a sturdy decline surface with secure foot anchoring
💡 Pro tip: Ensure the decline angle is 15-30 degrees and you have a spotter for safety
Decline bench with leg/ankle support and barbell or dumbbells
Safety: Always use a spotter, secure feet properly, use collars on barbell, start with lighter weight to adjust to angle
The decline bench press specifically targets the lower chest fibers, creating better definition and fullness in the lower pec region for improved chest aesthetics. This angle reduces shoulder strain compared to flat or incline pressing while allowing most lifters to handle heavier loads due to favorable biomechanics and reduced range of motion.
Regressions for building up strength
Neutral angle reduces difficulty and blood flow to head
Dumbbells allow better control and independent arm movement
Bodyweight version with similar angle
Progressions for advanced athletes
Narrower grip increases tricep involvement
Variable resistance increases difficulty at lockout
Pausing at bottom eliminates momentum
Accommodating resistance throughout range
When you can complete 3 sets of 8-10 reps with controlled tempo and perfect form, or when strength gains plateau