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Chest
Decline Barbell Bench Press
A decline-bench barbell press emphasizing the pectoral muscles, with the triceps and anterior deltoids assisting.
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Target
Chest
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12
Execution
How to perform
1. Secure your legs on a modest decline bench and use a spotter or properly positioned safety supports.
2. Grip the bar slightly wider than shoulder width, brace your trunk and keep your shoulder blades against the bench.
3. Lower the bar under control toward your lower chest with wrists stacked above your elbows.
4. Press upward without bouncing, then re-rack securely before sitting up.
Suggested rest: 120 seconds between sets.
Technique
Key form tips
- 1Secure your legs on a modest decline bench and use a spotter or properly positioned safety supports
- 2Grip the bar slightly wider than shoulder width, brace your trunk and keep your shoulder blades against the bench
- 3Keep each repetition controlled and maintain tension through Chest.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Chest to force extra repetitions.