Decline bench press

A barbell bench press on a decline bench that emphasises the lower chest.

• Muscle group: Chest
• Equipment: Barbell
• Difficulty: Intermediate

Also known as: Barbell decline press, Decline barbell bench press, Decline bænkpres, Bænkpres på nedadgående bænk

How to do it

1. Secure your legs under the pads, lie back on the decline bench and grip the bar slightly wider than shoulder width.
2. Lower the bar under control to your lower chest with your elbows at roughly 45 degrees.
3. Press the bar back up until your arms are straight; use a spotter and rack safeties for heavy sets.

Common mistakes

• Bouncing the bar off the chest.
• Unracking alone with a load you cannot safely re-rack from the decline position.

Alternatives

• Bench press
• Incline bench press
• Decline push-up
• Machine chest press
• Dumbbell bench press

Watch a video demonstration on YouTube

“How To: Barbell Decline Bench Press” by ScottHermanFitness (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.