Demo & instructions
Decline Barbell Bench Press
Also known as: Decline Bench Press, Decline Barbell Press
Instructions
A barbell press done on a bench tilted so your head sits lower than your hips. The angle shortens the path of the bar and puts most of the work on the lower and middle chest.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Intermediate
- Typical range
- 4–15 reps
Setup
- 1Set the bench to a gentle decline inside the rack and hook your feet or shins securely under the pads.
- 2Place the bar at a height you can reach with a slight bend in your elbows.
- 3Lie back, grip the bar a little wider than your shoulders, and wrap your thumbs around it.
- 4Pull your shoulder blades together, then lift the bar out so it sits over your lower chest.
Execution
- 1Lower the bar under control to the lower part of your chest.
Target
Equipment
Muscles worked
Training use
Strength
Muscle building
Endurance
Conditioning
