Decline Barbell Bench Press
The Decline Barbell Bench Press is a compound strength exercise performed with a barbell. It primarily targets the chest, with the shoulders and triceps working as secondary muscles. Suitable for beginners.
Primary Muscles
Secondary Muscles
Level
beginnerMechanic
compoundEquipment
barbellCategory
strengthInstructions
- Lie on a decline bench with your feet secured and grip the barbell slightly wider than shoulder-width.
- Unrack the bar and hold it above your lower chest with arms fully extended.
- Lower the bar slowly to your lower chest, keeping your elbows at about 45 degrees.
- Press the bar back up to the starting position, fully extending your arms.
- This variation emphasizes the lower portion of the chest.