Barbell Decline Bench Press
A decline barbell press done on a downward-angled bench to train the chest, triceps, and shoulders through a pressing pattern.
Secondary muscles
How to do it
- Lie on the decline bench and secure your legs under the pads with your eyes under the bar.
- Grip the bar slightly wider than shoulder width and pull your shoulder blades back into the bench.
- Unrack the bar and hold it above your lower chest with straight wrists and locked elbows.
- Lower the bar under control to your lower chest or upper sternum while keeping your elbows at about a 45-degree angle.
- Press the bar straight up until your elbows are extended and the bar returns over your lower chest.
- Repeat each rep with the same bar path and controlled tempo.
Form cues
- Drive shoulders into bench
- Wrists stacked over forearms
- Lower to lower chest
- Press straight up
Common mistakes
- Bouncing the bar off the chest
- Flaring the elbows straight out to the sides
- Letting the wrists bend back under the bar
- Pressing the bar toward the face instead of over the chest
Breathing
Inhale as you lower the bar to your chest, and exhale as you press it back up.
