Exercise guide · Chest
Barbell Decline Bench Press
Decline barbell bench press targets the lower chest and triceps with your head below your hips. Secure your feet, set your shoulder blades, and press the bar on a controlled path.
- Targets: Chest
- Equipment: Barbell
- Type: Compound
Step by step
How to do the Barbell Decline Bench Press
- Set a decline bench to about 15–30° and secure your feet under the pads.
- Lie back with eyes under the bar in a rack. Grip slightly wider than shoulder-width.
- Retract shoulder blades and create a slight upper-back arch with feet planted.
- Unrack and lower the bar with control to the lower chest or sternum.
- Press the bar up and slightly inward until arms are extended without hard lockout.
- Re-rack the bar after your last rep.
Form cues
- Drive your feet into the bench
- Keep elbows about 45° from your torso
- Control the descent
- Bar touches lower chest, not the neck
Common mistakes
- Feet slipping off the bench
- Lowering the bar to the neck instead of lower chest
- Flaring elbows straight out to the sides
- Bouncing the bar off the chest
Muscles worked
Primary
Chest
Secondary
Triceps
Safety: Use a spotter or safety bars for heavy sets. Set the bar down carefully when finishing.
Alternatives
