The decline barbell bench press primarily targets the lower portion of the pectoral muscles, helping to enhance the overall thickness and definition of the chest. This exercise also involves the triceps and shoulders to a lesser extent. Performing the bench press on a decline bench reduces the stress on the shoulders and allows for heavier lifting compared to flat or incline bench presses.

1. Lie on a decline bench with your feet secured under the foot pads and hold a barbell with a shoulder-width grip.
2. Lower the barbell to your lower chest, keeping your elbows at a 45-degree angle to your body.
3. Press the barbell upward until your arms are fully extended, ensuring to squeeze your chest muscles at the top.
4. Slowly lower the barbell back to the starting position, maintaining control throughout the movement.