Strength · Recomp guide

Decline Barbell Bench Press

The decline barbell bench press is a beginner strength exercise for your chest, using barbell.

Main muscles
Chest
Also works
Shoulders, Triceps
Equipment
Barbell
Level
Beginner
Decline Barbell Bench Press, starting position
Start
Decline Barbell Bench Press, end position
Finish

Setup

Lie on a decline bench with your legs locked under the pads. Grip the bar a little wider than your shoulders.

How to do it

  1. Unrack with straight arms.
  2. Lower the bar to your lower chest.
  3. Touch lightly.
  4. Press back up.

Coaching cues

  • Shoulder blades pinned.
  • Controlled lowering.

Common mistakes

  • Bouncing the bar.
  • Unracking without a spotter or safety arms.

Safety

Use a spotter; getting out from under a decline bar is awkward.

Alternatives to the decline barbell bench press

Barbell bench press Barbell, Flat bench, Squat rack Incline barbell press Barbell, Adjustable bench Cable fly Cable stack Chest press machine Chest press machine Dumbbell bench press Dumbbells, Flat bench Dumbbell floor press Dumbbells