Push · Regular
Decline Barbell Bench Press
A bench press on a bench tilted head down, which puts more of the load on the lower chest and is easy on the shoulders.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- chest, triceps; also shoulders
- Kit
- Barbell, Bench, Rack
- Dose
- 6 to 10 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Hook your legs under the pads of a decline bench and lie back with your eyes under the bar. Grip a little wider than your shoulders and unrack it over your lower chest.
While you move
- Legs locked under the pads
- Lower the bar to your lower chest
- Elbows about 45 degrees out
- Press straight up
Avoid
- Unracking without a spotter or safeties
- Bouncing the bar off your chest
- Letting the bar drift toward your neck
Take care if you have trouble with your shoulders, your wrists or having your head below your heart.