Decline Barbell Bench Press

How To Do A Decline Barbell Bench Press Correctly

The Decline Barbell Bench Press is a great way to target the lower portion of your chest.

To get started:

1. Sit down at a decline bench, secure your shins underneath the pad, and slowly lean back to place your back against the bench pad.
2. Grip the barbell with an overhand grip, just outside shoulder width, and lift the bar from the rack.
3. With your abs engaged, chest contracted, and arms perpendicular to the floor, slowly bend your elbows to lower the barbell to reach your lower chest.
4. Reverse the movement by pressing the barbell back to the starting position, maintaining a strong core throughout the range to ensure balance and stability.
5. Repeat.

Primary Muscles Worked

Beginner Variations

• Decline Dumbbell Bench Press
• Decline Push Up