Decline Bench Press

Muscles worked by the Decline Bench Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Decline Bench Press

1. Set the bench to a decline angle. Lie down and secure your feet.
2. Unrack the barbell and lower it to your lower chest.
3. Press back up to the start.
4. Repeat.

Form tips

• Keep your back flat on the bench.
• Use a spotter when working with heavier loads.

At a glance

Decline Bench Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Bench Press
• Cable Chest Press
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press
• Close-Grip Incline Bench Press
• Decline Barbell Bench Press
• Decline EZ-Bar Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "decline-bench-press",
  "name_en": "Decline Bench Press",
  "name_de": "Negativbankdrücken",
  "name_es": "Press de Banca Declinado",
  "description_en": "A compound chest press on a decline bench targeting the lower pectorals.",
  "description_de": "Eine Druckübung auf der Negativbank für die untere Brust.",
  "description_es": "Un press de pecho compuesto en banco declinado que trabaja el pectoral inferior.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "bench-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Set the bench to a decline angle. Lie down and secure your feet.",
    "Unrack the barbell and lower it to your lower chest.",
    "Press back up to the start.",
    "Repeat."
  ],
  "instructions_de": [
    "Stelle die Bank auf Negativ. Leg dich hin und sichere die Füße.",
    "Nimm die Langhantel ab und senke sie zur Unterseite der Brust.",
    "Drücke zurück zum Start.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Ajusta el banco en declinación. Túmbate y asegura los pies.",
    "Descuelga la barra y bájala hasta el pecho inferior.",
    "Vuelve a empujar hasta la posición inicial.",
    "Repite."
  ],
  "tips_en": [
    "Keep your back flat on the bench.",
    "Use a spotter when working with heavier loads."
  ],
  "tips_de": [
    "Halte den Rücken flach auf der Bank.",
    "Nutze einen Sicherungspartner bei schweren Gewichten."
  ],
  "tips_es": [
    "Mantén la espalda plana sobre el banco.",
    "Usa un ayudante cuando trabajes con cargas más pesadas."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/decline-bench-press-start.webp",
      "peak": "images/flat/decline-bench-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "decline-bench-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.