The decline barbell bench press is a variation of the bench press that primarily targets the lower pectoral muscles. The lower you set the bench angle, the more emphasis shifts to the lower chest, triceps, and back muscles.
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Execution
- Setup and Positioning
Lie down on a decline bench and grip the barbell with your hands about twice shoulder-width apart.
If the bench is adjustable, set the decline angle to approximately 30 degrees.
Keep your back flat on the bench and your shoulders low (close to the bench surface).
Do not elevate your shoulders as you press the barbell upward. - Lowering the Barbell
Start with the barbell vertically above your shoulders, arms fully extended.
Slowly lower the bar until it lightly touches the lower part of your chest, inhaling as you go.
Do not rest the bar on your chest or let it bounce. It should only make light contact with your shirt.
From a side view, your elbows should end slightly below shoulder level at the lowest point. - Pressing Up
Press the barbell back up and exhale at the same time.
The upward motion can be slightly faster than the downward motion.
Avoid hollowing your back, don’t press out air forcefully, and don’t lift your shoulders off the bench.
Advice
- Perform the movement slowly and with control for best results and injury prevention.
- A training partner is recommended to help rack the barbell safely after the last reps, especially when lifting heavy.
Suggestions
