How to do a barbell decline bench press
About barbell decline bench press
TIER
5
DIFFICULTY
intermediate
EQUIPMENT
declineBench, bench
TARGET MUSCLES
chest, frontShoulder, triceps, lateralShoulder
Instructions for Proper Form
Setup:
- Position: Lie on a decline bench and securely hook your feet under the leg supports.
- Grip: Grasp the barbell with an overhand grip, slightly wider than shoulder-width.
- Unrack: Have a spotter help you unrack the bar, or carefully unrack it yourself. Hold it with your arms locked out over your lower chest.
The Lift:
- Lower: Inhale and slowly lower the barbell to your lower chest or upper abs. Keep your elbows tucked in slightly.
- Press: Exhale and press the barbell back up to the starting position. Focus on contracting your lower chest muscles.
- Control: Do not lock out your elbows completely at the top.
Tips:
- A spotter is highly recommended for this exercise due to the awkward angle for reracking the weight.
- The decline angle targets the lower (sternal) head of the pectoralis major.
- This variation can sometimes be easier on the shoulders than the flat or incline press.