Chest Workout (3) – Decline Chest Press


Decline chest press is another variaton of chest workout that you might want to add into your routine. The main muscle being worked out is chest (especially the mid and lower section), triceps, and shoulders. This workout is a compound (multi-joint) exercises and can be performed using Smith Machine, Dumbbells, or barbell.


Here are the steps to do correct form for decline chest press:

  1. Set a bench to decline about 30-45 degress and position it under. Or if your local gym has it, you can use the sit up bench which usually already in a decline position.
  2. Keep your butt, back, shoulders, and head positioned on the decline bench.

  3. If you are using dumbbells, start with a light weight. The weights should be parallel with each other, palms facing outward. Press the dumbbells upward and slightly in and stop just shy of your elbows being locked.

  4. If you are using barbell, grip the barbell slightly outside shoulder width. Lift the bar off the rack to a point directly above your shoulder joints.
  5. Slowly lower the bar / dumbbells to your chest and push it back up. Inhale when you lower the bar
  6. Exhale when you pass the point of greatest resistance and push the bar / dumbbells up. Do not lock your elbows at the top.
  7. Do 3-4 sets with 8-12 repetitions in each set.




  • Use moderate rate of speed, keeping the dumbbells under control at all times. (for dumbbells training).

  • The entire motion should be done in a smooth, controlled manner that with the downward movement no faster than the upward.

  • Keep your wrists straight. Do not twist them.

  • Do not lock your elbows out at the top.

  • Keep your back in a neutral position.

  • Make sure your shoulder blades are touching the bench.

  • Always keep your butt on the bench.

  • Do not bounce the weight off your chest to gain momentum.

  • Do not stay on the bench too long because blood may fill up your head and pressure can build up.

  • Use spotter if you are going to lift heavy-weight.




Here are some videos tutorial that might help you. Note that these videos are not mine. I picked the best video tutorial to help you guys perform the correct movement of a particular training and gain results. 



Decline Bench Press is a good workout but it has its flaws. If you stay to long on the bench, your blood flow will rush to your head and can cause stroke because your blood is build up in your head. This training can be substituted with other workout such as Dipping, or Elevated Push Ups.

Fitness HQ would recommend first time gym-goer to collect lots of information about weight training by reading books or learning from online materials. Books about strength training can be a lot of help to understand the form and which muscle groups are being worked out by a particular training.

Keep training hard and stay motivated.


Author: Fitness HQ

I used to be an over-weight guy. I tried so hard on different kind of diets (yoyo diets, skipping meals, meal only once a day) and yet I achieved nothing. Until I went to the gym by myself, people looking down at me, learning my way how to lift a weight. It feels great to be able to change my lifestyle, my body and how people see me. I prove that I can be different. I am here to help people that experiences the same problem that I used to have and try to help them achieve their fitness goals. I am happy to lend my hand and my knowledge to be able to change someone's life. Everyone deserves to feel great about themselves!

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