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Decline Barbell Bench Press

Performed on a decline bench to bias the lower portion of the muscle, this variation primarily targets your Chest, with support from Shoulders, Triceps. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Decline Barbell Bench Press

  1. Step 1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
  2. Step 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. Step 3. As you breathe in, come down slowly until you feel the bar on your lower chest.
  4. Step 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. Step 5. Repeat the movement for the prescribed amount of repetitions.
  6. Step 6. When you are done, place the bar back in the rack.

Sample sets & reps for Decline Barbell Bench Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Behind Head Chest Stretch — stretch
  • Bench Press - With Bands — band
  • Bent-Arm Dumbbell Pullover — dumbbell

See all Chest exercises →

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