The decline bench press is an underrated piece of gym equipment.

Here are the benefits to know about and how to use it, staight from a trainer.

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The decline bench press doesnt get nearly enough love.

woman sweating in the gym

Emily Hutchins is a certified personal trainer with RSP Nutrition.

And trainers say its about time you put it to work in your exercise routine.

Experts in This Article

Emily Hutchins is a certified personal trainer with RSP Nutrition.

Heres exactly how to go about using a decline bench press for yourself.

Woman walking on a treadmill at the gym.

Theyll ensure youre not only getting the most out of it, but also doing everything correctly.

Otherwise, youre setting yourself up for an injury.

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Avoid starting too heavy, she says.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Emily Hutchins is a certified personal trainer with RSP Nutrition.

Instead, start at a manageable weight and go from there.

Avoid holding your breath

How often do you catch yourself holding your breath when youre doing a challenging exercise?

Hutchins says its a common mistake people make when using a challenging piece of equipment like this.

Healthy female training in the gym, performing a hip thrust.

When you keep breathing, youll have better form, will be more stable, and perform better overall.

Avoid your elbows being too wide

Another common mistake Hutchins sees is peoples elbows being too wide.

have a go at keep them at 45 degrees from your body, she says.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

It targets different areas of the chest that flat and incline benches dont, Hutchins says.

With that being said, there are also some negatives.

First of all, it isnt always an option at the gym.

Youll see regular bench presses much more often than a decline option.

Another con is in your grip when using a barbell.

If your grip isnt in the right place, it could impinge the shoulder, she says.

Always double-check youre gripping the bar with your arms slightly wider than shoulder-width apart.

Other than that, you cant go wrong with this challenging and effective piece of equipment.

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