Decline Barbell Bench Press


Pro Tip

By having a spotter help you unrack the barbell at the start of the lift, you will have an easier time during the rest of the lift. Just make sure you don't let them touch the barbell once you start benching unless you need help racking the bar.


How To

  1. Lie flat on the bench so that your head, upper back, and lower back are firmly pressed against the bench and ground at all points, with your feet secured by the pad.
  2. Grab the barbell on the rack at slightly wider than shoulder-width by extending your arms and bring it forward until it is over the middle of your chest with your arms fully extended.
  3. Inhale and lower the barbell towards the middle of your chest.
  4. Continue lowering the barbell until just before it makes contact with your chest.
  5. Exhale and push the barbell upwards returning to the starting position, while keeping your feet, lower back, upper back, and head firmly planted.
  6. After completing all reps, return the barbell to the rack.

Primary Muscle Groups

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.


Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Upper Tricep

Upper region of your tricep.


Equipment

Barbell

Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.

Decline Bench With Rack

If you can't find this bench and need to use it, do not use a decline bench without rack instead.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment