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Exercise Benefits With Proper Form & Technique

Decline Bench Press

through 4 votes
muscles:TricepsMuscle, Pectoralis MajorMuscle
auxiliary muscles:Serratus AnteriorMuscle, DeltoidsMuscle
required:Barbell, Bench
optional:Squat Rack / Squat Stand, Workout Partner
fitness level:Normal
exercise type:Strength
Variations available (11)
Starting PositionExecution

General And Specifics

  • if you use a heavy weight, also use a squat rack
  • a partner can help you with the last repetitions

Starting Position

  • lay down onto the bench evenly, it is adjusted to 20-30 degrees downwards
  • pick up the barbell with both hands a bit wider than shoulder width
  • stretch your arms
  • fix your feet (in the holder)

Correct Execution

  • let the barbell slowly sink down towards your chest
  • push the weight up
  • do not bend the wrists, do not make a hollow-back
  • do not hold up the head
  • repeat

tip for the workout

  • you can slow down the tempo when you let sink down the weight, this increases the tension in the triceps