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chest

Barbell Declined Bench Press

A bench press on a bench tilted downward, which shifts the work to the lower part of your chest.

intermediatebarbelldecline benchplates

Barbell Declined Bench Press, start position
START
Barbell Declined Bench Press, end position
END
BEFORE YOU START3
  1. Set the bench to a 15 to 30 degree decline.
  2. Set the leg pads so they hold your shins firmly.
  3. Load the same weight on each side and clip the plates on.
HOW TO DO IT

Get into position

  1. Hook your legs under the pads and lie back with your eyes under the bar.
  2. Pull your shoulder blades back and down into the bench.
  3. Grip the bar a little wider than your shoulders, palms facing your feet.
  4. Lift the bar off the hooks and hold it above your lower chest, arms straight.

Check: Your legs are locked under the pads, and the bar is above your lower chest with straight arms.

Lower the bar

  1. Bend your elbows and lower the bar slowly to your lower chest.
  2. Let the bar touch your chest lightly.

Check: The bar rests lightly on your lower chest and your forearms point straight up.

Press up

  1. Push the bar straight up until your arms are almost straight.

Check: The bar is back above your lower chest where you started.

That is one rep. Repeat for your set, then push the bar back onto the hooks with straight arms.

Breathe in as you lower for 2 to 3 seconds; breathe out as you press up in about 1 second.

MUSCLES WORKED
Barbell Declined Bench Press: muscles worked, front view
Barbell Declined Bench Press: muscles worked, back view

chestfront deltstriceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES2
  • Lowering the bar to your neck or upper chest. On a decline the bar naturally wants to drift up; that strains the shoulders. Fix: Bring it to your lower chest.
  • Legs not locked in. You slide toward your head under the weight. Fix: Set the pads snug before you unrack.
SAFETY2
  • Always use a spotter: the bar is above your face and sitting up is hard on a decline.
  • Come up slowly after the set; the head-down position can make you dizzy.
EQUIPMENT SETTINGS
  • decline bench · bench angle: 15 to 30 degrees head-down · leg pads: snug over your shins so you cannot slide
  • plates Same weight on both sides, clipped on.
RELATED EXERCISES

easier: dumbbell declined bench press

variants: barbell bench press, incline barbell bench press

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