The decline bench press primarily targets the lower portion of the chest muscles, specifically the lower pectoralis major (sternal head), making it effective for developing the lower chest area

. It also works the anterior deltoids (front shoulders) and triceps, although the shoulder involvement is less than in flat or incline bench presses, which can reduce shoulder strain and make it easier on the shoulders

. Because the bench is set at a decline angle (usually 15 to 30 degrees), the exercise shifts emphasis away from the upper chest and shoulders, focusing more on the lower chest and triceps. This angle also allows for lifting heavier weights compared to flat or incline presses, potentially boosting muscle growth due to increased tension

. Additionally, the decline bench press requires more core stability since the legs and feet provide less support than in flat bench pressing

. It also activates stabilizing muscles like the biceps to a lesser extent

. In summary, the decline bench press works:

• Lower chest (sternal head of pectoralis major)
• Triceps
• Anterior deltoids (less than other bench variations)
• Core muscles for stability

It is beneficial for targeting the lower chest, reducing shoulder stress, increasing load capacity, and improving overall chest muscle definition