Liftworthy
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Liftworthy

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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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Chest

Decline Bench Press

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Chest

Also triceps

You need

Bench press station

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  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
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Research
64
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 64
Target tensionStrong
Loaded stretchGood
ProgressionStrong
Low costGood

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

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  • SCable FlyCable
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  • ABarbell Bench PressBarbell

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