Bodyweight Decline Press on Situp Bench
Bodyweight decline pressing that targets the lower chest with no equipment needed beyond the bench.
ChestBeginnerStrengthPress
At a glance
| Muscles worked | Primary: lower chest. Secondary: shoulders, triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Press |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~4 kcal |
How to do it
- Lie on the decline sit-up bench with hands positioned for a press.
- Lower the body or perform a pressing motion as appropriate for the setup.
- Press back to the starting position.
- Keep the core braced.
- Repeat for desired reps.
Equipment
- Sit-up Bench
Coaching tips
Benefits
Bodyweight decline pressing that targets the lower chest with no equipment needed beyond the bench.
Common mistakes
Avoid flaring the elbows or losing core tension.
Make it harder
Slow the tempo or add a pause at the bottom.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore chest exercises
Single Leg Single Arm Glute Bridge Chest Press
Advanced · 5 sets × 8-10 each sideCable Crossover High-to-Low
Intermediate · 3 sets × 12-15 repsStanding Single Arm Chest Fly with Band
Intermediate · 3 sets × 12-15 each armBodyweight Incline Wide Grip Press Off Wall
Beginner · 3 sets × 10-15 repsKnee Push-Up
Beginner · 3 sets × 8-12 repsSingle Arm Pulley Decline Press
Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.