Decline Barbell Bench Press

This exercise is an upper body strength training exercise that targets the chest, while incorporating your shoulders and triceps. The decline angle of the exercise places more of an emphasis on the lower portion of the chest.


  1. 72_A
    Lie down on your back on a decline bench or a bench with one end elevated by a weight plate. Grab a barbell with an overhand grip that is slightly wider than shoulder-width. Hold it above your chest with arms fully extended.
  2. Decline Barbell Bench Press
    Lower the bar down in a controlled fashion to your chest. Keep your elbows tucked close to your sides so your arms form a 45-degree angle to your body in the bottom position. Pause for a second and press the bar back to the starting position.

Trainer’s Tips

  • Do not lower the bar to the ribs. Bring the bar to the lower part of your chest on the descent.
  • Do not hyper extend the neck. Maintain a neutral long spine.
  • Do not bounce the bar off of the chest. Lower the bar with control.