Decline Barbell Bench Press.

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.

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.

Questions, answered.

What is the Decline Barbell Bench Press?

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

What muscles does the Decline Barbell Bench Press work?

The Decline Barbell Bench Press primarily works your lower chest. It also recruits your triceps and front delts as secondary movers.

What equipment do I need for the Decline Barbell Bench Press?

You need a barbell and a bench to perform the Decline Barbell Bench Press.

How many sets and reps should I do for the Decline Barbell Bench Press?

A typical prescription for the Decline Barbell Bench Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Decline Barbell Bench Press good for beginners?

The Decline Barbell Bench Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.