Decline Barbell Bench Press

Body region

• Chest
• Arms
• Shoulders

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid

Holds

• Serratus Anterior
• Biceps

Equipment

• Barbell
• Adjustable Bench
• Squat Rack

Technique

1. Set the bench to a slight decline, 15 to 30 degrees, and lock your legs under the pads.
2. Lie back with your eyes under the bar and pull your shoulder blades together.
3. Grip the bar a little wider than your shoulders and unrack it over your lower chest.
4. Lower the bar under control until it touches the lower part of your chest.
5. Press back up until your arms are straight.

Cues

• Keep the shoulder blades pinned to the bench through the set.
• Keep your forearms vertical at the bottom of each rep.
• Work with a spotter or safety arms: a failed rep head-down is hard to escape.

Common mistakes

• Bringing the bar toward the neck instead of the lower chest.
• Bouncing the bar off the chest.
• Setting the decline so steep that you slide or feel blood rush to your head.

Variations

• Reverse-Grip Decline Bench Press
• Wide-Grip Decline Bench Press

Alternatives

• Barbell Bench Press
• Decline Dumbbell Bench Press
• Smith Machine Decline Bench Press