Description
Decline press emphasizing recruitment of the sternal fibers of the chest.
01 · Setup
Set up the movement
- Lie on a decline bench and secure your pelvis before starting.
- Keep your body stable, pelvis fixed and shoulder blades together and down.
- Keep your chest open, wrists aligned and elbows at 45–60 degrees.
- Keep your gaze fixed and maintain trunk tension.
- Stabilize both sides before lowering to avoid imbalance.
02 · Execution
Perform the rep
- Lower under control toward your lower chest.
- Pause briefly without bouncing.
- Press along a stable path to above your shoulders.
Technique cue
Control the descent and maintain a consistent elbow angle.
Common mistakes- bouncing at the bottom
- flaring the elbows too widely
- excessively extending the wrists
- losing trunk tension
Safety notes
Risks of poor execution
- With heavy dumbbells, losing control can cause the load to fall onto the shoulder, chest or face.
- An uneven descent increases the risk of chest and shoulder injury.
- An abrupt descent increases stress on the shoulder and chest.
- An incorrect path increases the risk of shoulder pain.