Barbell Decline Bench Press
10 reps
Lower the bar to your lower chest on a decline, then press it back up.
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CHEST
Barbell Decline Bench Press
A bench press performed on a decline bench, mainly training the chest with support from the triceps and shoulders. The downward angle shifts emphasis onto the lower portion of the pecs, making it a useful complement to flat and incline pressing.
How to do it
- 1
Lie back on a decline bench, squeeze your shoulder blades together, and secure your feet under the leg pads.
- 2
Keep your head, shoulders, and glutes on the bench throughout.
- 3
Grip the bar just outside shoulder width and unrack it so your arms are straight over your shoulders.
- 4
Brace your core and lower the bar to your lower chest with elbows about 45 degrees from your torso.
- 5
Gently touch your lower chest, then press the bar back up as you exhale.
- 6
Lower under control rather than bouncing, and keep your wrists neutral.