Strength

Barbell Decline Bench Press

The Barbell Decline Bench Press effectively strengthens the lower chest muscles. Its decline position offers a greater stretch for improved strength training and overall muscle endurance.

View all exercises

Barbell Decline Bench Press instructions

Step-by-step instructions

Position yourself on a decline bench, lying flat with your torso secured under the foot pad.

Hold the barbell with a grip slightly wider than shoulder-width.

With control, slowly lower the barbell to the mid-line of your chest, keeping your elbows at a 90 degree angle.

Push the barbell back up to the start position without locking out your elbows or lifting your back off the bench.

Repeat the movement for the recommended number of reps.

Position yourself on a decline bench, lying flat with your torso secured under the foot pad.

Hold the barbell with a grip slightly wider than shoulder-width.

With control, slowly lower the barbell to the mid-line of your chest, keeping your elbows at a 90 degree angle.

Push the barbell back up to the start position without locking out your elbows or lifting your back off the bench.

Repeat the movement for the recommended number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Strength

Hex Bar Jump Squat

Hex Bar Jump Squat boosts total body strength, stability, and power. It targets the lower body, engages the core, and enhances balance. Ideal for athletes seeking improved performance in fast-paced sports.

Try it out

Mobility

Hamstring Roller

The Hamstring Roller is a great exercise for targeting the muscles at the back of your thighs. The movement involves lying on your back and rolling a foam roller or a similar device up and down the length of your legs. This exercise is excellent for increasing flexibility, improving blood circulation, reducing tightness, and rehabilitating from leg injuries.

Try it out

Strength

Dumbbell Lunge To Lateral Raise

Dumbbell Lunge to Lateral Raise is a multi-joint exercise improving balance, body awareness, and muscular endurance. It targets the glutes, thighs, shoulders, and core, enhancing lower body strength, shoulder stability, and upper body endurance.

Try it out

Start your fitness journey today

Enjoying exercises like Barbell Decline Bench Press, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer