FitnessAIDecline bench press
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How to do it
Bench at -15/-30°, emphasises the lower sternocostal head of the chest
Muscles worked
Mainly pecho. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Horizontal push
- Minimum level
- Intermediate
- Technical demand
- Needs coaching
- Fatigue it generates
- High (1.6 out of 2.2)
- Risk if technique breaks down
- Medium
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Bouncing the bar or dumbbells off the chest instead of controlling the final part of the range.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
More Horizontal push exercises
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Frequently asked questions
What muscles does Decline bench press work?
Decline bench press mainly works the pecho muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Decline bench press should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for pecho to your level (about 10–20 sets per muscle per week).
Is Decline bench press good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow pecho.
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