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

Single Arm Hammer Lat Pulldown

Single Arm Hammer Lat Pulldown is an effective exercise aimed at strengthening latissimus dorsi, the largest back muscles. By pulling down weight using one arm, it offers great range for more focused muscle development, enhancing upper body strength and posture.

Try it out

Strength

Dumbbell Decline Sit Up

Dumbbell Decline Sit Up targets your core, especially abdominal muscles. Using a dumbbell's resistance on a decline bench, the exercise enhances strength, flexibility, and endurance in your core.

Try it out

Strength

Med Ball Sumo Deadlift

Boost lower body strength with the Med Ball Sumo Deadlift, which enhances leg and glute muscles. This exercise improves posture and balance while lifting a medicine ball in a wide-stance squat. One rep involves lifting the ball from floor to waist level.

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