Decline Barbell Bench Press
A barbell bench press on a bench tilted head-down, with the legs hooked under foot rollers. It slightly biases the lower chest and uses the front delts less than the flat bench. Choose it as a chest accessory after your main press.
Updated
Primary muscles: Lower Chest. Supporting muscles: Triceps, Front Delts. Equipment: Barbell, Bench.
Muscles worked
Primary
Secondary
Equipment
BarbellBench
How to do it
- Hook your legs under the foot rollers and lie back with eyes under the bar.
- Grip the bar with thumbs wrapped, slightly wider than shoulder width, and pull your scapulae down and back.
- Unrack the bar with a spotter's help and hold it over your lower chest, wrists stacked over elbows.
- Lower the bar under control to your lower chest with elbows about 45 degrees from your ribs.
- Press up until the elbows reach full lockout over the lower chest.
- Rack the bar only after the elbows are locked.
Watch for
- Bar drifting toward your face or neck.
- Wrists bending back under the bar.
- Elbows flaring straight out from the shoulders.
Breathing
Inhale and brace before lowering, exhale after the bar passes the sticking point.
Tip
A 15 to 30 degree decline is enough. Steeper angles shorten the range of motion.
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