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At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- ExRx.net: Barbell Decline Bench Press
- ExRx.net: Dumbell Decline Bench Press
- ExRx.net: Pectoralis Major (Sternal Head)
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
What Muscles Does a Decline Bench Target?

Lifting weights can not only make you forget about the day's stressful moments, but also help you lose weight and avoid disease, not to mention build strong, healthy muscles. The decline bench press is an effective, challenging exercise for your upper body that can generate greater strength in a number of muscle groups.
Strong Pecs, Shoulders and Arms
When you perform the decline bench press exercise, either with a barbell or two dumbbells, you target your pectoralis major's sternal heads. These muscles are more commonly known as your chest, or lower pecs, and assist in many upper-body movements. The other muscles that help you execute the decline bench press exercise are the clavicular head of your pectorals, anterior deltoids, triceps and biceps.
References
- WeightLossResources.co.uk: The Benefits of Weight Training
- ExRx.net: Barbell Decline Bench Press
- ExRx.net: Dumbell Decline Bench Press
- ExRx.net: Pectoralis Major (Sternal Head)
- Calatayud, Joaquin et al. Bench Press and Push-up at Comparable Levels of Muscle Activity Results in Similar Strength Gains. European Journal of Sports Science. 2015
- Kelly, Stephen B et al. Comparison of Concentric and Eccentric Bench Press Repetitions to Failure. Journal of Strength and Conditioning Research. 2015
- Lauver, Jakob D. Influence of bench angle on upper extremity muscular activation during bench press exercise. European Journal of Sport Science. 2015
- Saeterbakken AH, Mo DA, Scott S, Andersen V. The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance. J Hum Kinet. 2017
- Stastny P, Gołaś A, Blazek D, et al. A systematic review of surface electromyography analyses of the bench press movement task. PLoS One. 2017
Resources
Writer Bio
Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.