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.

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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

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Back

Front

Strength distributions

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

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