Intermediate
Decline Barbell Bench Press
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Decline Barbell Bench Press primarily targets the lower part of the pectoralis major muscles. It also works the upper pectoralis major, anterior deltoids, and triceps to a lesser extent. The biceps muscles on the front of your upper arms work as stabilizers during the movement.
Exercise Instructions
-
Step 1
Lie on your back on an incline bench or bench with one end elevated with a weighted disc. Take the barbell with an overhand grip slightly wider than your shoulders. Hold it over your chest with your arms fully extended. -
Step 2
Lower the bar under control to your chest. Keep your elbows pressed to your sides so that in the lower position, your arms form a 45-degree angle with your body. Pause for a second and return the barbell to its original position.
Muscle Groups
Decline Barbell Bench Press targets Delts, Pecs, Triceps as seen below.
Exercise Tips
- Do not lower the barbell to the ribs. Bring the bar to your lower chest on the descent.
- Don't stretch your neck too much. Maintain a long neutral spine.
- Don't bounce the bar off your chest. Lower the bar under control.
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