Barbell Decline Bench Press

Barbell Decline Bench Press


This exercise involves lying on a decline bench and using a barbell to perform a pressing motion, targeting the chest muscles. It is a popular exercise for building upper body strength and muscle mass.

Muscle Group

Equipment Required

Barbell Decline Bench Press Instructions

  1. Set up a decline bench at a 30-45 degree angle.
  2. Lie down on the bench with your feet secured under the foot pads.
  3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Lift the barbell off the rack and hold it above your chest with your arms fully extended.
  5. Inhale and lower the barbell towards your chest, keeping your elbows tucked in.
  6. Pause when the barbell is just above your chest.
  7. Exhale and push the barbell back up to the starting position, fully extending your arms.
  8. Repeat for desired number of reps.
  9. When finished, carefully rack the barbell back on the rack.

Barbell Decline Bench Press Form & Visual

Barbell Decline Bench Press

Barbell Decline Bench Press Benefits

  • Targets the lower portion of the chest muscles
  • Increases overall chest strength and size
  • Engages the triceps and shoulders as secondary muscles
  • Allows for heavier weight to be lifted compared to flat or incline bench press
  • Improves pushing power and explosiveness
  • Can help correct imbalances in the chest muscles

Barbell Decline Bench Press Muscles Worked

  • Pectoralis major (lower fibers)
  • Triceps brachii
  • Anterior deltoids
  • Serratus anterior

Barbell Decline Bench Press Variations & Alternatives