At a glance
- Main muscle
- Chest
- Also works
- Triceps
- Equipment
- Barbell
- Rep range in Mitta
- 6 to 10 reps
- Skill level
- Intermediate
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Feet secured.
- Bar to your lower chest.
- Controlled.
Pick a weight you can lift for 6 to 10 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Fine for the lower chest, but little added value over regular bench press or dips.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Chest Dips · Bodyweight · rating B
- Barbell Bench Press · Barbell · rating A
- Machine Chest Press · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the decline bench press.
Let Mitta set the weight.
Mitta plans the decline bench press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
decline bench press
What muscles does the decline bench press work?
The decline bench press mainly trains your chest. Your triceps help.
How many reps of the decline bench press should I do?
Mitta plans the decline bench press at 6 to 10 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the decline bench press?
Good alternatives that train the same muscle are the chest dips, barbell bench press and machine chest press.
Is the decline bench press good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the decline bench press have rating B?
Fine for the lower chest, but little added value over regular bench press or dips.