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Barbell Decline Bench Press

How to do it step by step, and the muscles it works.

Body part
Chest
Equipment
Barbell
Type
Compound
  1. Barbell Decline Bench Press, position 1 of 2Position 1 of 2
  2. Barbell Decline Bench Press, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Hook your legs under the pads of a decline bench and lie back with your eyes under the bar.
  2. Grip the bar a little wider than your shoulders and unrack it over your chest with straight arms.
  3. Lower the bar to your lower chest, keeping your elbows about 45° from your body.
  4. Press it straight back up until your arms are straight.
  5. Use a spotter if you can: getting out from under a stuck bar is hard with your head below your hips.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Decline Barbell Press · Decline Barbell Bench Press · Decline Bench Press (Barbell)

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