Form cues
- Drive shoulders into bench
- Wrists stacked over forearms
- Lower to lower chest
- Press straight up
Exercise
Barbell Decline Bench Press
Chest, barbell
A decline barbell press done on a downward-angled bench to train the chest, triceps, and shoulders through a pressing pattern.
Target: pectorals. Also works: triceps, shoulders.
Steps
- Lie on the decline bench and secure your legs under the pads with your eyes under the bar.
- Grip the bar slightly wider than shoulder width and pull your shoulder blades back into the bench.
- Unrack the bar and hold it above your lower chest with straight wrists and locked elbows.
- Lower the bar under control to your lower chest or upper sternum while keeping your elbows at about a 45-degree angle.
- Press the bar straight up until your elbows are extended and the bar returns over your lower chest.
- Repeat each rep with the same bar path and controlled tempo.
Common mistakes
- Bouncing the bar off the chest
- Flaring the elbows straight out to the sides
- Letting the wrists bend back under the bar
- Pressing the bar toward the face instead of over the chest
Breathing
Inhale as you lower the bar to your chest, and exhale as you press it back up.
In the app, search for Barbell Decline Bench Press and add it to a workout.