Target Muscle

    Chest

    Equipment

    Barbell

    Difficulty

    Intermediate

    Category

    Strength

    ChestBarbell

    Barbell Decline Bench Press

    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. 1

      Lie on a decline bench with your feet secured and your head lower than your hips.

    2. 2

      Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.

    3. 3

      Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.

    4. 4

      Pause for a moment at the bottom, then push the barbell back up to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Chest Exercises

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