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Decline Bench Press Machine

The bench press is a staple of gym equipment, but for the most part, its flat and inclined variants have taken the limelight. A newer variant, the decline bench press machine allows one to take on a bench press exercise that focuses more strain into the chest muscles, allowing you to have a more concentrated exercise experience.
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The bench press is undoubtedly the bread and butter of anyone looking into doing exercises that focus on building up their chest strength. As a matter of fact, it has become common parlance among gym people to ask, “How much do you bench?” Be that as it may, most who would ask this question are only referring to the flat bench press. Professional bodybuilders have found, developed, and improved new methods and apparatus to perform time-tested traditional exercise techniques, changing them up to change the way they mold the muscles in order to improve their workout experience.

One such variation of the all too familiar flat bench press is the incline bench press. Many who choose to go ahead and train their chest muscles are bound to try this technique in some way, shape, or form at some point in their road to fitness. Indeed, there is no denying that this variation of the traditional exercise is highly effective as well, but both of these are still not optimal at targeting one specific part of the chest muscles; the lower chest. Thankfully, yet another new and improved technique and apparatus have surfaced to aid in solving this problem; that is the decline bench press.

The decline bench press is relatively underused in comparison to the other, more commonly known variations of the bench press, and actually, provide more benefits than what most bodybuilders would give it credit for. However, more and more prominent professional bodybuilders are now recognizing the benefits it brings to the table, and have added it into their training regimens.


One of the most notable upsides to performing the decline bench press in comparison to the other bench press variants is that it specifically targets the lower portions of your chest in a manner that is more ideal than the other two variants. This is going to be an invaluable upside for anyone who wants their chest to be rounded, wide, and defined. Adding this new exercise into your training regimen will allow you to rectify any developmental imbalances in the chest that you may notice arising in your chest area out of exerting other areas much more than the lower chest due to the use of the more common bench practices. It will undoubtedly give you a boost in the strength of your chest muscles.

Furthermore, another upside to the decline bench press is that it focuses primarily on your chest muscles, taking even more strain off of your shoulders, and more into your chest and lower chest, allowing for a more concentrated exercise than the other two variants. Due to the position, you end up taking whilst performing the decline, as well as the position of the bar, your shoulders really are primed to take a back seat to the chest muscles. It also stresses the lower back much less than it would when you would perform a standard flat bench press.

Another benefit of the decline bench press is that it is a powerful chest move that takes your shoulders out of the equation a bit more than its flat or inclines counterpart.

Due to the decline, your positioning, as well as the positioning of the bar, your shoulders do less of the work, truly isolating your chest for a great pump. It can also reduce the strain on your lower back that you may feel when performing the flat bench press.

Performing the Decline Bench Press

First, you need to find either a decline bench station – you can find a decline bench anywhere in the gym and slide it into a power rack. After you place the bench where you want it, secure your feet at the end of the decline bench and lay back flat, watching out for the bar hitting your head! You really want to make sure that the bar is about even with your head so that when you pull it off from the rack, it is positioned in the centre of your chest. For hand positioning, grab the bar with a standard, slightly wider than shoulder width, grip.

Once you unrack the bar, breathe in and lower the bar towards your chest slowly. Once you get the bar to your chest, explode up, pressing the bar back to its original position while exhaling. Repeat for however many sets/reps that you wish to do. Make sure that when you perform this exercise that you have a spotter that is paying attention because it is potentially dangerous due to you holding weight right over your face!