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
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
Decline Bench Press strength standards
See how your decline bench press ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM122.5 lb
Silvere1RM180 lb
Golde1RM250 lb
Platinume1RM322.5 lb
Diamonde1RM365 lb
Champione1RM400 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the decline bench press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed April 2026.