Decline Barbell Bench Press

Exercise / Chest

Decline Barbell Bench Press overview

The Decline Barbell Bench Press is a powerful compound exercise that places emphasis on the lower part of the chest. By incorporating a decline angle, this movement provides a unique challenge, targeting the lower pectoral muscles for a well-rounded chest workout. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Decline Barbell Bench Press in your training routine.

The Decline Barbell Bench Press primarily targets the lower chest muscles, contributing to enhanced definition and strength in the lower pectorals.

Decline Barbell Bench Press how to perform

  • Step 1: Set up a decline bench and rack the barbell securely at chest height.
  • Step 2: Lie on the decline bench, ensuring your feet are secured and your eyes are directly under the bar.
  • Step 3: Grip the barbell with hands slightly wider than shoulder-width apart.
  • Step 4: Unrack the bar and lower it to the lower part of your chest, keeping elbows at a 90-degree angle.
  • Step 5: Press the bar back up to the starting position, fully extending your arms.


Perform each repetition with controlled movements, maintaining proper form and a full range of motion.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Ensure a secure grip on the barbell.
  • Keep your back, buttocks, and head firmly positioned on the decline bench.
  • Control the descent of the bar to maximize muscle engagement.
  • Breathe in as you lower the bar and exhale as you press it back up.


  1. Close-Grip Decline Bench Press: Place hands closer together to emphasize triceps engagement.
  2. Wide-Grip Decline Bench Press: Widen your grip for increased focus on the outer chest.
  3. Paused Reps: Introduce a brief pause at the bottom of each repetition for increased time under tension.
  4. Decline Dumbbell Press: Utilize dumbbells for an alternative range of motion and increased stabilization.