A barbell pressing movement performed on a decline bench that mainly works the chest and also engages the triceps.
How to do the Decline Bench Press (Barbell)#
- Lie back on a decline bench and secure your feet under the pads.
- Lift the bar from the rack with your arms extended above your chest.
- Pull your shoulder blades together and keep your shoulders stable while keeping elbows at a moderate angle to your torso.
- Inhale and lower the bar under control to the middle of your chest.
- Pause briefly, then press the bar back up to arms‑length while squeezing your chest; repeat for the desired reps and rack the bar when finished.
Muscles worked#
- Primary: Chest
- Secondary: Triceps, Front delts
Common mistakes#
- Allowing the hips to lift off the bench.
- Flaring the elbows out excessively during the descent.
- Bouncing the bar off the chest instead of controlling the lower phase.
- Letting the shoulders roll forward instead of keeping them retracted.
