Strength

Barbell Decline Bench Press

The Barbell Decline Bench Press effectively strengthens the lower chest muscles. Its decline position offers a greater stretch for improved strength training and overall muscle endurance.
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Barbell Decline Bench Press instructions
Step-by-step instructions
1
Position yourself on a decline bench, lying flat with your torso secured under the foot pad.
2
Hold the barbell with a grip slightly wider than shoulder-width.
3
With control, slowly lower the barbell to the mid-line of your chest, keeping your elbows at a 90 degree angle.
4
Push the barbell back up to the start position without locking out your elbows or lifting your back off the bench.
5
Repeat the movement for the recommended number of reps.
Position yourself on a decline bench, lying flat with your torso secured under the foot pad.
Hold the barbell with a grip slightly wider than shoulder-width.
With control, slowly lower the barbell to the mid-line of your chest, keeping your elbows at a 90 degree angle.
Push the barbell back up to the start position without locking out your elbows or lifting your back off the bench.
Repeat the movement for the recommended number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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