About this exercise
The decline barbell bench press targets the lower chest, with support from the triceps and front shoulders, by pressing on a downward-angled bench.
Decline barbell bench-press
Step by step instructions, muscle activation and variants for the Decline barbell bench-press.
MediumLower chest
How to Perform
- Lie back on a decline bench with your legs secured and grip the barbell slightly wider than shoulder-width
- Unrack the barbell and hold it above your lower chest with your arms extended
- Lower the barbell slowly to your lower chest
- Keep your elbows at a moderate angle and your back stable
- Press the barbell back up to the starting position
- Repeat for the desired number of reps
Muscle Activation
Primary
Lower chest
Secondary
TricepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Decline barbell bench-press
The Decline barbell bench-press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.