The barbell decline bench press is a compound exercise targeting the lower portion of the pectoral muscles. It is performed on a decline bench, requiring the lifter to press a barbell upward from a declined position, engaging the chest, tricep, and shoulders.
Also Works
TricepsShoulders
How to Perform
1
Lie on a decline bench with your feet secured and your head lower than your hips.
2
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
3
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
4
Pause for a moment at the bottom, then push the barbell back up to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Set the decline angle to 15-30 degrees; steeper angles don't provide additional lower chest benefit and make unracking harder.
•Keep your shoulder blades pinched together and drive the bar in a slight arc from your lower chest to over your shoulders.
•Hook your feet securely under the leg pads before unracking to prevent sliding down the bench.
Common Mistakes
•Using too steep a decline angle, which reduces the range of motion and increases blood pressure in the head.
•Bouncing the bar off the chest, which is especially dangerous on a decline because the bar path is angled toward your face.
•Neglecting to secure the feet properly, creating instability that limits how much weight you can safely press.