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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Decline Bench Press

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Chest

Also triceps

You need

Barbell, Bench, Squat rack

Bench press station setup →
How to do itPicture · 3 steps
  1. 1Hook your legs firmly
  2. 2Lower to the bottom of your chest
  3. 3Use a spotter: unracking is awkward

Most common mistake

Unracking alone at an angle where you can’t bail safely.

Watch a demo
B
For chest
#22 of 32
See the full list →
Research
64
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 64
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%4/5
Low cost · 20%3/5
How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SPec DeckMachine
  • SHigh-to-Low Cable FlyCable
  • ABarbell Bench PressBarbell

Takes

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