Decline Bench: Exercises and Safe Use

Learn what a decline bench is, how to set its angle, and how to train with stable technique for abdominal and strength exercises.

A decline bench is an adjustable weight bench that places the upper body below the hips. Its angled position is commonly used for abdominal work and selected barbell or dumbbell exercises.

What is a decline bench?

A decline bench features a back pad that slopes downward, usually with leg rollers or supports to help keep you in position. Adjust the angle to suit the exercise and your experience level. Before starting, make sure the adjustment mechanism is locked and the leg support feels secure without restricting your breathing.

Training safely on a decline bench

Lower and raise your body with control, particularly when adding resistance. Choose a load you can manage without losing your position, and stop if you feel sharp or unusual pain. A spotter is recommended for decline pressing with a barbell.

Incline Bench Leg Raise

The Incline Bench Leg Raise is an exercise targeting the abs, although some muscles in the thighs and pelvis also actively contribute. As the name indicates, the legs are raised. Two muscles in the thighs and muscles in the pelvis are primarily involved. The exercise is then extended by also raising