Barbell Decline Bench Press
Auto DetectedA compound barbell movement performed on a decline bench that primarily targets the lower chest, anterior deltoids, and triceps to build strength and hypertrophy in the pectoral muscles.
About Exercise
Equipment
Barbell, Decline Bench, Squat Rack, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Chest
Popularity Score
6
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
Shoulders
7/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Chest
4/10Upper Chest
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds • Rest longer for heavy strength-focused sets.
How to Perform
Lie supine on the decline bench, securing your feet under the leg brace. Grip the barbell slightly wider than shoulder-width, dismount it from the rack directly over your lower chest with straight arms.
- Inhale and brace your core, slowly lower the barbell toward your lower chest.
- Maintain control as the bar lightly touches or hovers over the sternum.
- Drive the barbell vertically back up until your arms are fully extended.
- Keep your feet secured and maintain core tension throughout the set.
Coaching Tips
Form Cues
- Tuck elbows slightly
- Drive feet hard
- Shoulders back and down
- Focus on lower chest
Breathing
Inhale deeply as you lower the bar to your chest; exhale forcefully as you press the bar up.
Tempo
3-0-1
Range of Motion
Lower the bar until it touches the lower chest or sternum, and press until your elbows are just short of full lockout.
Safety
Safety Notes
- Always use safety catches or a spotter, especially when lifting heavy.
- Ensure your feet are securely hooked under the brace.
- Individuals with high blood pressure should consult a doctor before performing decline exercises.
Spotting
Spot from behind the lifter, placing hands under the bar during the lift or assisting the bar directly.
Common Mistakes
- Bouncing the bar off the chest.
- Letting the hips lift off the bench.
- Flaring elbows excessively wide.
- Not securing feet properly.
When to Avoid
- Acute shoulder impingement or pain.
- Severe low back pain.
- Conditions exacerbated by an inverted head position.
Flexibility Needed
- Adequate shoulder stability
Build Up First
- Barbell bench press competency
- Ability to safely unrack and re-rack the barbell
Also known as
Decline Bench Press, Decline Barbell Bench Press
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