Chest · Compound

Decline Barbell Bench Press

A decline press that emphasizes the lower chest with less shoulder stress.

MAIN MUSCLE
Lower chest
ALSO WORKS
Triceps, Front delts
EQUIPMENT
Barbell, Bench
LEVEL
Intermediate
REPS
6-10
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Secure your legs on a decline bench and lie back under the bar.

  2. Grip slightly wider than shoulders and unrack with locked arms.

  3. Lower the bar to the lower chest under control.

  4. Press back up to straight arms over the lower chest.

COMMON MISTAKES

  • Flaring elbows to 90 degrees; tuck them to roughly 45-70 degrees from the torso.
  • Losing shoulder-blade retraction; pin the blades back and down before the first rep.
  • Bouncing the weight; control the descent and pause lightly at the bottom.

TIPS

  • Drive your feet into the floor and push yourself away from the weight.

QUESTIONS

Which muscles does Decline Barbell Bench Press work?

The main muscle is Lower chest. It also works Triceps, Front delts.

How many reps should I do?

FORGE suggests 6-10 reps for Decline Barbell Bench Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Decline Barbell Bench Press?

These train the same muscles: Chest Dip, Decline Dumbbell Press, Barbell Bench Press.