Barbell decline bench press

Chest

🔧 Barbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie on a decline bench with a grip slightly wider than shoulder-width, ensuring your feet are firmly planted. Engage your shoulder blades by pressing them into the bench and descend the bar in a controlled arc to just below your chest. Extend your arms forcefully to return to the starting position, squeezing your chest muscles.

Muscles Worked

Pectoralis major

Secondary: Triceps, Front delt

Tips

Prioritize correct form over lifting heavy weight. Keep the bar path straight, aligning your wrists with your elbows. Slightly flex your elbows during the lowering phase and fully extend them on the push. Feel the bar touch your chest with each repetition for a complete range of motion. Maintain upper back tightness and glute contact with the bench throughout the exercise.

Similar exercises

Barbell bench press Chest, Upper arms, Shoulders · 🔧 Barbell 4/10 Dumbbell decline bench press Shoulders, Upper arms · 🔧 Dumbbells, Decline Bench 3/10 Barbell incline bench press Chest · 🔧 Barbell 4/10 Barbell reverse grip decline bench press Upper arms, Shoulders · 🔧 Barbell, Decline Bench 4/10 Barbell wide grip decline bench press Shoulders, Upper arms · 🔧 Barbell, Decline Bench 4/10 Barbell paused bench press Chest · 🔧 Barbell 4/10 Dumbbell decline alternating bench press Shoulders, Upper arms · 🔧 Dumbbells, Decline Bench 3/10 Dumbbell bench press Chest · 🔧 Dumbbells 3/10

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