Barbell Decline Bench Press
Auto DetectedA barbell press on a decline bench that targets the lower chest, triceps, and front shoulders to build upper body strength and hypertrophy; emphasizes the sternal head of the pectorals.
About Exercise
Equipment
Barbell, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Forearms
Accessory Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest
Triceps
8/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Forearms
3/10Flexors
Abs
2/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Set up a decline bench at 15-30 degrees under a rack. Lie back with feet secured under pads, grip barbell slightly wider than shoulders, and unrack over lower chest.
- Inhale and lower barbell controlled to lower chest, elbows at 45 degrees.
- Exhale and press barbell up explosively, extending arms fully.
- Squeeze chest at top, maintain slight elbow bend.
- Repeat for reps, keeping back flat on bench.
- Rerack bar with spotter assistance.
Coaching Tips
Form Cues
- Tuck elbows 45 degrees
- Squeeze shoulder blades
- Drive through chest
- Keep wrists neutral
- Feet planted firm
Breathing
Inhale during eccentric lowering phase; brace core and exhale forcefully during concentric press.
Tempo
2-1-1
Range of Motion
Lower bar to touch lower chest; press to full arm extension without locking elbows.
Safety
Safety Notes
- Use spotter for unracking and heavy sets
- Avoid if shoulder impingement present
- Secure feet to prevent sliding
- Do not bounce bar on chest
- Warm up shoulders thoroughly
Spotting
Spotter stands at head end; assist by hands under bar during unrack, lift, and rerack. For heavy sets, provide base support if failure occurs.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off chest
- Arching back excessively
- Gripping too narrow
- Allowing hips to lift
When to Avoid
- Acute shoulder injury
- High blood pressure
- Wrist instability
Flexibility Needed
- Shoulder flexion to 90 degrees
- Thoracic extension
- Ankle dorsiflexion for foot secure
Build Up First
- Master flat bench press form
- Proper bracing technique
- Shoulder stability competency
Also known as
Decline Barbell Press, Decline Bench Press
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