Decline Barbell Bench Press
-
Strength Training
Upper Body
Pressing
-
Barbell
Decline Bench
-
Intermediate to Advanced
Overview
The Decline Barbell Bench Press is a compound push movement that emphasizes the lower portion of the pectoral muscles while also engaging the triceps and shoulders. Performed on a decline bench, this variation shifts the angle of resistance to target the chest from a different perspective than flat or incline presses.
Muscles Worked
PRIMARY:
Pectoralis major (lower fibers)
SECONDARY:
Anterior deltoids
Triceps brachii
Serratus anterior
STEP-BY-STEP INSTRUCTIONS
Set the bench to a decline angle and secure your legs under the support pads.
Lie back on the bench and grasp the barbell slightly wider than shoulder-width with an overhand grip.
Unrack the barbell with control and position it directly above your lower chest.
Lower the bar in a straight line to the lower chest, keeping your elbows at a slight angle (not flared out).
Lightly touch your chest without bouncing the bar.
Press the bar upward by driving through your chest and extending your arms.
Repeat for the desired number of reps, and re-rack the bar with control.
Benefits
Builds lower chest strength and mass
Complements flat and incline press variations for full pec development
Increases pressing power in the horizontal plane
Enhances muscular balance across chest fibers
COACHING CUES
Drive your back into the bench and feet into the floor
Lower with control to not bounce the bar off your chest
Think about pressing through your pinkies to activate the lower chest
Keep your wrists stacked over your elbows throughout
Notes
The Decline Barbell Bench Press is ideal for developing the lower chest and adding variety to upper body pressing routines. It is best used by individuals with a solid foundation in barbell pressing technique and can be a powerful addition to chest strength programming.