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Barbell Decline Bench Press

Target your lower chest with the decline barbell bench press! Build strength and definition with this powerful exercise.

The Barbell Decline Bench Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: barbell or decline bench or weight plates.

Barbell Decline Bench Press demo video 2
Barbell Decline Bench Press demo video 3
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Decline Bench
Decline Bench
Weight Plates
Weight Plates

Barbell Decline Bench Press Muscles Worked

Primary

Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)

Secondary

Front Shoulder (anterior deltoid); Triceps (triceps brachii)

Barbell Decline Bench Press Variations and Alternatives

How to do the Barbell Decline Bench Press

Step 1: Set up the decline bench at a 15-30 degree angle and secure the appropriate weight plates onto the barbell. Ensure that the safety brackets are correctly adjusted for your arm length.

Step 2: Lie down on the decline bench with your feet secured under the foot pads. Your head should be at the higher end of the bench, and your legs on the lower end.

Step 3: Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Remove the barbell from the rack, holding it straight over your lower chest, with your arms fully extended. This is your starting position.

Step 4: Inhale and lower the barbell slowly until it touches your lower chest. Keep your elbows at about a 45-degree angle to your torso.

Step 5: Exhale and press the barbell back up to the starting position by extending your arms. Focus on contracting your chest muscles while doing so.

Step 6: Pause briefly at the top and then repeat the movement for the desired number of repetitions.

Step 7: Once you have completed your set, carefully re-rack the barbell on the safety brackets.

Safety Tips: Always use a spotter, especially when using heavy weights. Do not bounce the bar off your chest. Keep your movements controlled and smooth to reduce the risk of injury. Do not lock your elbows out at the top of the lift to maintain tension on the muscles.

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Barbell Decline Bench Press FAQs

What muscles does the Barbell Decline Bench Press work?

The Barbell Decline Bench Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.

What equipment do you need for the Barbell Decline Bench Press?

Barbell or decline bench or weight plates.

Is the Barbell Decline Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Decline Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Decline Bench Press variations and alternatives?

Similar exercises include the Barbell Explosive Bench Press, Barbell Pin Chest Press, Barbell Weighted Chain Bench Press and Barbell Bench Press.

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