How to do a Barbell Decline Bench Press

Authored by Fitbod

About Barbell Decline Bench Press

Sets Logged
1,004,019
Popularity Rank
173rd
Difficulty
Intermediate
Chest Strength
93 mSCORE 10th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Barbell Decline Bench Press is a variation on the standard Barbell Bench Press. Like the standard Barbell Bench Press, this compound exercise primarily targets the chest, but also recruits the triceps and shoulders. Performing this exercise on a decline helps to emphasize the lower part of the chest.

  1. Lie your back onto a decline bench while squeezing your shoulder blades together and place your heels firmly on the ground underneath your knees.
  2. The bench should be in contact with your head, shoulders, and butt at all times.
  3. Grab ahold of the barbell just outside shoulder-width apart before unracking the barbell so that your arms are extended over your shoulders.
  4. Keeping your core braced, descend the barbell to your chest by flexing your elbows keeping them at a 45 degree angle from your torso.
  5. Gently touch the bottom of your chest with the barbell before exhaling the barbell back to the starting position.

Common Mistakes

  • Bouncing the Bar

    Bouncing the bar off your chest can help you lift heavier weights, but it increases your risk of injury, and makes the exercise less effective. Focus on slowly lowering the bar, and gently tapping your chest at the bottom of the movement.

  • Flared Elbows

    Flaring your elbows out can sometimes help you lift heavier weights, but it places more tension on your shoulders. The ideal position can vary slightly from person to person, but try to keep your elbows around 45 degrees from your torso, and make small adjustments from there.

  • Keep Your Wrists Straight

    Allowing your wrist to extend in order to grab a barbell may feel more secure, and less likely to slip out of your hands. The downside is that it places a lot of tension on your wrist, and can be a limiting factor to how much weight you can move. Focus on keeping your wrist in a neutral position inline with your forearm.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    30
    lbs
    1 Rep Max
    40
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    45
    lbs
    55
    lbs

Enter your stats to calculate your Reps & Weight