barbell-decline-bench-press
Lie on a decline bench, securing your feet under the pads, with your eyes directly under the barbell. Grip the barbell slightly wider than shoulder-width, ensuring your wrists are straight and elbows are slightly tucked.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Moderate
Primary muscles
- pectoralis major (sternal head)
- anterior deltoid
- triceps brachii
Secondary muscles
- rotator cuff
- serratus anterior
Target muscles
- chest
- arms
- shoulder
How to perform
- 1
Lie on a decline bench, securing your feet under the pads, with your eyes directly under the barbell.
- 2
Grip the barbell slightly wider than shoulder-width, ensuring your wrists are straight and elbows are slightly tucked.
- 3
Unrack the barbell, holding it directly over your lower chest with arms fully extended.
- 4
Lower the barbell slowly and with control towards your lower chest, allowing your elbows to flare slightly.
- 5
Pause briefly, then powerfully press the barbell back up to the starting position, fully extending your arms without locking your elbows.
- 6
Maintain core engagement and keep your back pressed against the bench throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
