HyperBody
Exercise library · Chest

Decline Barbell Bench Press.

A compound pressing exercise that targets the lower pectorals, contributing to a fuller chest appearance.

IntermediateBarbell, Bench
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lower chest
Secondary
Triceps · Front delts
The play-by-play

How to do it.

  1. Step 01

    Lie on a decline bench, securing your legs under the pads.

  2. Step 02

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

  3. Step 03

    Unrack the bar and hold it directly over your lower chest.

  4. Step 04

    Lower the bar slowly towards your lower chest.

  5. Step 05

    Keep your elbows tucked slightly, not flared out.

  6. Step 06

    Press the bar back up to the starting position, extending your arms fully.

What separates good from great

Pro cues.

  • Control the weight throughout the entire range of motion.

  • Avoid bouncing the bar off your chest.

  • Focus on contracting the lower chest muscles.