Decline Bench Press Vs. Incline Bench Press

The chest muscles should be worked from multiple directions to maximize their development. Two popular chest exercises, the incline bench press and the decline chest press, emphasize slightly different muscles. Which one you choose to incorporate depends on your strength training goals.

Exercise Execution

Both the incline and decline bench press are performed in a similar manner. For the incline press, set a padded weight bench at a 30- to 45-degree angle. The decline bench press requires a specially designed bench that can be adjusted to a 30- or 45-degree decline. Lie on the bench and extend a barbell or hand weights above your chest. Bend your elbows to lower the weight toward your chest, until the elbows create a a 90-degree bend. Extend the elbows and repeat for the desired number of reps.

Benefits

The incline bench press firms and strengthens the front and tops of the shoulders and the upper pectorals. The decline press works similar muscles as the incline press, but involves more integration of the backs of the upper arms and the lower pectorals. Both exercises activate synergistic muscles in the upper back, the shoulders and the forearms.

Considerations

Body positioning in the decline press requires some mastery of the chest press exercise. Although both exercises are beneficial to building chest strength, the American Council on Exercise notes that the incline press is more appropriate for beginners. Use a spotter to perform both exercises, especially if you lift heavy weights. The smith machine—a bar affixed to slide along two vertical tracks—can be used to ensure proper form on the incline press.

Strategy

Changing up your strength-training routine helps keep your muscles challenged and encourages better results over time. Consider including the incline chest press in your strength-training routine for a six-week program. When you retool your program, train your chest with the decline press for the next six weeks. If you are a beginner, start with one set of 10 to 15 repetitions of the exercises. Use weights heavy enough to challenge you in the last few repetitions of a set, making it barely possible to maintain proper form.

Form Considerations

Proper execution of the exercises will help prevent injury. When performing either chest press exercise, keep your wrists aligned with your forearm to prevent strain. Press your back firmly into the bench to avoid a lower spine injury.