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Barbell Decline Bench Press

Learn how to properly perform the Barbell Decline Bench Press with this complete demonstration video.

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What is the Barbell Decline Bench Press?

The barbell decline bench press is a fundamental compound exercise for strengthening the lower portion of the chest. It is perfect for those seeking to build strength and mass in this area. This exercise also engages the triceps and anterior deltoid, providing a comprehensive upper body workout.

How to properly perform the Barbell Decline Bench Press

  1. Lie on a decline bench with your feet secured and a barbell racked above you at the starting position.
  2. Grasp the barbell with a grip slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and lower it to your lower chest, keeping your elbows at a 90-degree angle.
  4. Push the barbell back up to the starting position by extending your arms.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Chest:

Incline Scapula Push-upPseudo Planche Push-upSingle Arm Scapula Push-up

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