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Barbell Decline Bench Press
How to do the Barbell Decline Bench Press with good form: step-by-step technique, the muscles it works (chest), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Chest
- Secondary
- Triceps
How to do it
- Secure your feet under the pads of the decline bench and lie back completely.
- Grip the bar slightly wider than shoulder-width, squeeze your shoulder blades, and unrack the bar.
- Take a deep breath and brace your core, keeping tension throughout your body.
- Lower the bar slowly to your lower chest, keeping your elbows tucked at roughly 45 degrees.
- Pause briefly as the bar lightly touches your lower pecs without bouncing.
- Press the bar back up in a straight line until your elbows are fully locked, exhaling powerfully.
Coaching cues
- Keep tension on the lower pecs
- Control the descent to avoid bouncing
- Press straight up
Common mistakes
- Bouncing the bar heavily on the lower chest
- Holding breath for too long causing dizziness
- Grip too wide
Equipment and setup
Decline bench, barbell, weight plates
Decline bench angled downwards at 15 to 30 degrees, legs secured under the ankle pads.
Also known as: Decline Bench
Track your Barbell Decline Bench Press in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
