Chest · Barbell
Decline Bench Press
How to do the decline bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
See it in motion
How to do it
Lie on a decline bench with feet secured. Grip the barbell slightly wider than shoulder-width. Lower the bar to your lower chest, then press it back up to starting position.
- 1Set the bench at a decline and lower the bar to your lower chest, feeling your pecs and triceps engage
- 2Keep your feet secured and your shoulder blades retracted to stabilise your upper body
- 3Press the bar up and slightly back so you feel a strong contraction in your chest
Common mistakes
- Don't flare your elbows excessively or bounce the bar off your chest
- Avoid lifting your hips off the bench or arching your back excessively
- Don't let your wrists bend backward, keep them straight under the bar
Muscles worked
The decline bench press mainly works the lower chest and mid chest, with the triceps, upper chest, and front delts assisting.
- Lower ChestPrimary
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the decline bench press for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the barbell bench press
- How to do the leverage machine bench press
- How to do the cable chest flyes
- How to do the chest dip
- How to do the machine chest press
- How to do the close-grip bench press
Last reviewed April 2026.