Standard Barbell Decline Bench Press Guide
Master the decline barbell bench press with our step-by-step guide to target the lower chest, improve pressing power, and protect your shoulders.
How to Perform
- Secure your feet firmly under the leg pads and lie back on the decline bench until your head is at the lower end.
- Grip the barbell with hands slightly wider than shoulder-width apart using a full overhand grip.
- Unrack the bar and hold it directly above your lower chest with your arms fully extended.
- Lower the bar slowly in a controlled arc until it lightly touches your lower pectoral muscles.
- Press the bar back up to the starting position by extending your elbows and squeezing your chest.
- Complete the desired number of repetitions before carefully racking the weight.
Common Mistakes
- Bouncing the bar off the chest to create momentum
- Lifting the hips off the bench during the press
- Using an excessively wide grip that strains the shoulder joints
- Lowering the bar too high toward the neck rather than the lower sternum
Muscles Worked
Primary movers
- Chest
Stabilizers
- Triceps
- Anterior Deltoids
- Serratus Anterior
Related Guides
- Bench Press — Chest
- Benchpress Dumbbells — Chest
- Bent over Cable Flye — Chest
Chest · Chest