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Decline Barbell Bench Press

Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Barbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Your Rating: 


8.8

Out of 10

Excellent

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Decline Barbell Bench Press Images

Decline Barbell Bench Press
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Decline Barbell Bench Press
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Decline Barbell Bench Press
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Decline Barbell Bench Press
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Decline Barbell Bench Press Guide

Main Muscle: Chest

  1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
  2. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  3. As you breathe in, come down slowly until you feel the bar on your lower chest.
  4. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
  5. Repeat the movement for the prescribed amount of repetitions.
  6. When you are done, place the bar back in the rack.

Caution:

  • If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
  • Also, beware of letting the bar drift too far forward. You want the bar to touch your lower chest and nowhere else.
  • Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Variations: You can also use dumbbells or exercise bands to perform this exercise.



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Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

Tip: Decline Barbell Bench Press

Exercise Rating
10/10

Jan 25, 2014 4:33 PM: This exercise should deffinitly replace your flat FOREVER. Decline takes off all the weight you feel on your shoulders when you're on the flat leading to less injuries and shoulder pains. It also hits the chest way better. It also makes a, and I quote the Hodgetwins, them SILVERBACK ACTIONS! haha aka...+See More



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of people found this review helpful

Review: Decline Barbell Bench Press

Exercise Rating
10/10

Feb 9, 2013 7:03 PM: Really helps to fill out your chest.



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of people found this review helpful

Review: Decline Barbell Bench Press

Exercise Rating
10/10

Jan 26, 2013 8:24 PM: Better than flat



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of people found this review helpful

Review: Decline Barbell Bench Press

Exercise Rating
9/10

Jan 24, 2013 10:02 AM: 16 deggre in decline is ok?i dont have more decline bench..

it must touch my lower chest or i can have a 5 cm before touch my chest?



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of people found this review helpful

Review: Decline Barbell Bench Press

Exercise Rating
10/10

Nov 22, 2012 6:08 AM: Favorite chest workout. Superset this with flat bench press.



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of people found this review helpful

Review: Decline Barbell Bench Press

Exercise Rating
10/10

May 22, 2012 11:01 AM: I feel this on my whole chest more than any other exercise



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of people found this review helpful

Review: Decline Barbell Bench Press

Exercise Rating
10/10

May 20, 2012 1:21 AM: i have been using this exercise for 3 weeks via the blood and guts program and am seeing results already best overall peck workout hands down



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of people found this review helpful

Review: Decline Barbell Bench Press

Exercise Rating
10/10

May 17, 2012 9:47 PM: love it



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of people found this review helpful

Review: Decline Barbell Bench Press

Exercise Rating
10/10

Apr 8, 2012 12:25 PM: Favourite lower chest exercise.



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of people found this review helpful

Review: Decline Barbell Bench Press

Exercise Rating
10/10

Mar 21, 2012 3:07 PM: this is a very nice exercise. i find it hard to work the peck but this one gives a lot of feedback.
shame my new Gym doesn't have a decline bench ! Will have to ask them about getting one..



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