The decline bench should be a place to do great work.
- Decline dumbbell presses are the sleeper best exercise for chest.
- Triceps extensions with an EZ curl bar, done on a decline, force your arms to move under constant tension, through a peak contraction, and you’ll build an outer triceps head like a dagger.
Unfortunately, gyms and equipment manufacturers have conspired to turn the decline bench into just more weight room clutter.
Almost every decline bench I’ve ever climbed onto makes me seasick. I don’t know whether to blame the gyms that won’t tighten the pivotal bolt, or manufacturers that throw together such an unstable piece of equipment.
At one gym, I mounted a decline bench that actually got the stability right, but it was designed without any consideration for the proportions of the human body. The leg pads were fixed at least 12 inches too high, so that my butt and low back were pulled off the bench. The whole position was so insecure that as soon as I started pressing, I slid right down the slope of the decline.
I did find a gym once with a good decline bench. Two in fact, side by side. They were solid, stable, ready to go. Of course, they were located up a long flight of stairs and down the hall, impossibly far from the gym’s dumbbell rack.