Decline Barbell Bench Press: How-to, Tips & More
The Decline Barbell Bench Press is a intermediate compound exercise for your chest. You do it with barbell, decline bench and rack. It is a good fit when your goal is both strength and muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Decline Barbell Bench Press
- Hook your legs in and lie back on a decline bench.
- Grip a little wider than shoulder width.
- Lower the bar to your lower chest.
- Press it back up over your shoulders.
Decline Barbell Bench Press tips
- Have a spotter hand you the bar. Unracking on a decline is awkward.
Sets and reps
Most lifters do well with 4 to 10 reps per set, and 4 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell, Decline bench, Rack
Type
Compound
Decline Barbell Bench Press alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Frequently asked questions
What muscles does the Decline Barbell Bench Press work?
The Decline Barbell Bench Press mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 4 to 10 reps per set, and many lifters get the best results between 4 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Decline Barbell Bench Press good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Decline Barbell Bench Press?
You need barbell, decline bench and rack.
Add Decline Barbell Bench Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon