The bench press is key to increasing chest size and upper body strength. The compound movement allows lifting the maximum amount of weight. Adjusting bench angle also helps target specific areas of the chest.
The three most common bench press variations are incline, flat, and decline. An incline bench press targets the upper chest, the flat targets the middle chest, and the decline targets the lower chest.
The decline bench press, though not the most common variation, has several benefits which will be discussed in this article, along with the major muscle groups recruited for the movement.
Table of Contents
- 1 Benefits of Decline Bench Press
- 2 Decline Bench Press Muscles Worked
- 3 Frequently Asked Questions
- 4 Other Exercise Posts
- 4.1 The Top 10 Muscles Worked by Planks
- 4.2 Bear Crawls: Benefits, Proper Form, and Muscles Worked
- 4.3 The Landmine Press: Muscles Worked, Benefits and Form
- 4.4 Barbell Row Benefits, Muscles Worked, and Form
- 4.5 How to Do a Lat Pulldown with Proper Form
- 4.6 The 5 Best Gym Machines for Chest
- 4.7 The Top 10 Pull-up Muscles Worked
- 4.8 How to Bench Press with Perfect Form
- 4.9 Lat Pulldown Benefits and Muscles Worked
- 4.10 The Top 5 Leg Press Muscles Worked
- 4.11 Front Squat Benefits and Muscles Worked
- 4.12 Hammer Curl Benefits and Muscles Worked
- 4.13 Leg Extension Benefits and Muscles Worked
- 4.14 The 7 Best Compound Chest Exercises
- 4.15 Incline Bench Press Muscles Worked and Benefits
- 4.16 The 8 Main Muscle Groups Worked by Squats
- 4.17 The Top 6 Muscles Worked by Glute Bridges
- 4.18 Arnold Press Benefits and Muscles Worked
Benefits of Decline Bench Press
- Increases upper body strength
- Builds lower chest muscles
- Places less stress on shoulders
- Ideal for busy schedules
- Great bench press alternative
Increases upper body strength
The decline bench press is a compound movement that increases the strength of several upper body muscles, including the chest, triceps, and shoulders. The decline bench press is particularly good for increasing the strength of your lower chest due to the angle of the bench. Due to a shorter range of motion, the decline bench press allows you to lift more weight than other bench press variations.
Since ankles are locked into the bench press and not resting on the floor, the lower body is prevented from being recruited. The lack of hip drive to get the weight up, makes it nearly impossible to cheat by lifting the butt off the bench. This forces the chest, shoulders, and triceps to lift the weight without getting any assistance from the lower body.
Builds your lower chest muscles
Since the pectoralis major has multiple areas of origin, it’s divided into two sections, the clavicular head, and the sternal head. The clavicular head is commonly referred to as the upper chest. The sternal head is commonly called the middle and lower chest muscles. The decline bench press works the entire chest but places the most tension on the lower pecs.
To build the most impressive chest, it’s important to have mass, definition, and symmetry. So, it’s a good idea to do exercises that work the chest through multiple angles.
Adding the decline bench press to your workout routine will help increase lower chest size and shape. Varying the movement with incline, flat, and decline bench press creates more symmetry.
Places less stress on shoulder joints
The decline bench press places less strain on shoulders, making it a good option for shoulder issues or injury.
Consistently performing the flat bench press multiple times per week can take a huge toll on your shoulders, especially the rotator cuff muscles. By performing different bench press variations, injury may be avoided and lift frequency and weight can be maintained.
Since the upper body is in a declined position, the shoulders are less involved. Whereas with an inclined bench press, the anterior delt is highly active. The anterior delt is typically overdeveloped, so limiting its involvement is a good idea for some people.
Ideal for busy schedules
The decline bench press is a compound movement that trains multiple muscle groups simultaneously, including the chest, shoulders, lats, serratus anterior, and triceps. Making compound movements the foundation of a workout routine is beneficial for people with busy schedules.
Instead of doing numerous isolation exercises, one exercise can train multiple muscle groups. This saves time and increases the capacity to lift more weight, which places more tension on the muscles, forcing them to grow and get stronger.
Compound movements are king when it comes to getting the most bang for your buck with resistance training.
Great bench press alternative
If injury or boredom prevents performing a flat bench press, then a decline bench press is a great alternative. Varying the bench press better promotes maximal strength, hypertrophy, or joint health.
It can also increase injury risk because the shoulder, wrist, and elbow joints perform the same movement pattern, leading to wear and tear. Changing the bench’s angle occasionally will strengthen and develop the entire chest. The decline bench press is still similar enough to the flat bench press that it will help improve your overall pressing performance.
For more bench press alternatives, check out this article: The 10 Best Bench Press Alternatives.
Decline Bench Press Muscles Worked
- Pectoralis Major
- Pectoralis Minor
- Triceps Brachii
- Anterior Deltoid
- Latissimus Dorsi
- Serratus Anterior
- Core
Pectoralis Major
The primary upper body muscle group that the decline bench press activates is the pectoralis major. The pectoralis major, commonly known as the chest, is a large superficial muscle group that’s located on the front of your upper body. It originates from the sternum and inserts at the humerus. The pectoralis major is divided can be further divided into two sections – the sternal head and the clavicular head.
The sternal head is comprised of the middle and lower chest muscle fibers. The clavicular head is also known as the upper chest muscle fibers. It’s impossible to isolate one area of the chest, but the angle of the bench can help target certain areas. The decline bench press targets more of the lower pectoralis major fibers than any other area.
The pectoralis major is one of the body’s primary pushing muscle, so it performs horizontal adduction, internal rotation, adduction, and flexion of the shoulder joint. Since it’s a superficial muscle, it’s very important for overall aesthetics, especially for males.
Pectoralis Minor
The decline bench press works the pectoralis minor muscles. The pectoralis minor is located underneath the pectoralis major. As the name implies, it’s a much smaller muscle than the pectoralis major muscles. The pectoralis minor originates from the anterior surface of the 3rd, 4th, and 5th ribs and inserts on the scapula at the coracoid process.
The pectoralis minor’s primary action is the protraction of the shoulder blades. This motion is important for being able to reach forward with the arms. The pectoralis minor also assists with the depression and downward rotation of the shoulder blades. Since it originates from the ribs, it’s classified as a respiratory muscle because it helps raise the ribs during forced inspiration.
The pectoralis major isn’t as important for aesthetics as the pectoralis major, but it does play an important role in shoulder joint movement, mobility, and stability. A tight or weak pectoralis minor can lead to shoulder dysfunction, such as impingement syndrome.
Triceps Brachii
Another major muscle group that the decline bench press works is the triceps brachii. The triceps are located on the back side of your upper arm. As the name suggests, the triceps have three heads – medial, lateral, and long.
The main function of the triceps is elbow extension. The triceps are active in every pressing movement. Strengthening the triceps if the lockout portion of a bench press is a struggle.
Beyond strength, the triceps are important for aesthetics because they comprise two-thirds of your upper arm. It’s common for people to focus on building their biceps if they want bigger arms, but in reality, having bigger triceps would make more of a difference. The triceps also assist with shoulder stability by holding the head of the humerus against the glenoid fossa.
Anterior Deltoid
The decline bench press works the anterior deltoid, also known as the front delt. The front delt is a superficial muscle that’s located on the front of the shoulder joint. Its primary action is shoulder flexion.
The anterior delt is active anytime you raise your upper arm, so it’s important for various movements. Since the anterior delt is superficial, it helps create three-dimensional-looking shoulders along with well-developed lateral and rear deltoid muscles.
The anterior is typically overdeveloped for most people compared to their side and rear delts, causing their shoulders to roll forward. Fortunately, the decline bench press works the anterior delt to a lesser extent than a flat or incline bench press. The anterior delt is active during every horizontal and vertical pressing movement.
Latissimus Dorsi
The decline bench press works the latissimus dorsi muscles. The lats are a large, superficial muscle group that’s located on the back. They span from the lower back and attach to the humerus. The lats are responsible for shoulder extension, adduction, and internal rotation.
Although the lats are considered to be a pulling muscle, they are active during a bench press because they help maintain proper bar path and stability. Learning how to engage the lats while benching properly will improve performance because shoulders will be better positioned to press.
The lats play an important role in nearly every upper extremity motion. Since they are superficial and quite large, they are heavily judged in physique sports. Having well-developed lats helps create a V-taper, giving the illusion of having a small waist and a large upper body.
Serratus Anterior
The decline bench press works the serratus anterior muscle. The serratus anterior is a fan-shaped muscle that spans from the ribs and attaches to the scapula. Its primary function is the protraction of your shoulder blades. As you press the bar away from your chest, the serratus anterior activates to help complete the lockout portion of the lift.
Having a strong serratus anterior is important for proper scapular movement and stability. Weak serratus anterior muscles are often associated with shoulder dysfunction, such as scapular winging. The serratus anterior is a superficial muscle, so when lean enough, it will show on the sides of the torso. Developed serratus anterior muscles are another way to stand out on stage.
The Decline Bench Press Works the Core
Since feet are not touching the ground during a decline bench press, the core is highly active. The core muscles, including the transverse abdominis, rectus abdominis, external obliques, and internal obliques, work together to create a stable foundation from to press. A strong core protects the spine and helps you lift more weight because you can produce more force.
Having a strong core will improve performance for every movement. During a flat or incline bench press, the core is still active, but the lower body, specifically the hip flexors, assists with force production since the feet are touching the floor.
Frequently Asked Questions
The decline bench press is a great exercise, but you may need an alternative for various reasons, such as a lack of equipment, need for variety, injury, personal preference, etc.
Here are some of the best decline bench press alternatives: decline dumbbell presses; decline floor presses; decline dumbbell flyes; dumbbell chest pullovers; decline machine chest presses; parallel bar chest dips; underhand grip incline push-ups; seated cable decline chest presses
For more information on decline bench press alternatives, including how to perform the exercises listed above, check out this article: The 8 Best Decline Bench Press Alternatives
There are no exercises that are mandatory to perform. The decline bench press is good for building and strengthening your chest, shoulders, and triceps. However, you can do several other exercises instead that will give you the same results. It’s also important to note that if your lower chest is well-developed, you may be better off doing flat or incline press. The flat bench press also works the lower chest, so you may not need to do any decline pressing.
The decline bench press is classified as a horizontal pressing movement, so you have nothing to worry about as long as you are doing an exercise in the same movement category. If you have a physical limitation or don’t have access to the proper equipment, check out some of the other exercises listed above!
Due to the angle of your torso, it’s normal to be stronger on the decline bench press compared to other bench press variations. The primary reason why you’re stronger on the decline bench is that the range of motion is much shorter.
Lifters are typically the weakest with the incline bench press because the range of motion is greater than a flat bench press. The higher the angle, the more your shoulders are involved, which tend to be weaker than the chest.
Other Exercise Posts
