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Exercise 0033 · REF GrO65fd

Barbell Decline Bench Press exercise animation

Barbell Decline Bench Press

Category
Chest
Equipment
Barbell
Target
Pectorals

The decline bench press angles the torso downward, shifting emphasis toward the lower chest fibers compared to a flat or incline press. It also shortens the range of motion slightly, which lets some lifters handle more weight than they would flat. The tradeoff is it's harder to set up and rack safely without a dedicated decline bench and spotter.

How to Do the Barbell Decline Bench Press

  1. Lie on a decline bench with your feet secured and your head lower than your hips.
  2. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
  3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
  4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Decline Bench Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals Barbell Incline Bench Press Barbell Incline Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have barbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Barbell Decline Bench Press work?
The Barbell Decline Bench Press primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Barbell Decline Bench Press?
The Barbell Decline Bench Press is done with a barbell.
What's a good alternative to the Barbell Decline Bench Press?
If you don't have access to a barbell, the Archer Push Up targets the same pectorals using body weight instead.