Strength Training · Bodybuilding · Powerlifting
Decline Barbell Bench Press
The decline barbell bench press is a chest press performed with your head lower than your hips and your legs secured. It emphasizes the lower chest while also working your triceps and front shoulders.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Lie faceup on the decline bench with your legs secured under the pads.
- Pull your shoulder blades together against the bench.
- Grasp the bar slightly wider than shoulder width with your thumbs wrapped around it.
- Unrack the bar to arm’s length above your lower chest.
- Lower the bar under control to lightly touch your lower chest.
- Press the bar upward until your elbows are straight.
- Return the bar fully into both rack hooks after your final repetition.
Form cues
- Keep your wrists stacked over your elbows
- Keep your hips on the pad
- Keep elbows slightly toward your sides
- Exhale as you press
Common mistakes
- Bouncing off your chestSlow the final part of the descent so the bar touches without rebounding.
- Lowering toward your neckAim below your nipple line rather than toward your collarbones.
- Uneven hand placementUse the bar’s markings to place both hands the same distance from the center.
Safety
A failed repetition can trap the bar against your chest or neck, and the decline position makes escaping difficult. Heavy loads or loss of control can also strain your shoulders.
- Use a spotter who can assist with the handoff and a stalled repetition.
- When available, set safety supports to catch the bar above your neck without blocking the chest touch; test them with an empty bar.
- Secure the plates with collars before lifting.
- Start with a light practice set and increase weight only while you can control every repetition.
Choose a machine decline press if the head-down position causes dizziness, or seek advice from a physiotherapist if pressing causes shoulder pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Olympic Decline Bench
- Weight Plate
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–4
- Target
- 6–10 reps
- Rest
- 2 min
Finish each set with enough strength left for about two more controlled repetitions.