Decline Barbell Bench Press
A barbell press on a decline bench that emphasises the lower (sternal) portion of the chest with a shorter range of motion.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Triceps
- Front Delts
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Secure your legs under the pads of a decline bench, lie back and grip the bar slightly wider than shoulder width.
Unrack the bar (ideally with a spotter's help) and hold it over the lower chest.
Lower the bar under control to the lower chest.
Press the bar back up to full lockout.
Return the bar to the rack before sitting up.
Breathing: Inhale while lowering, exhale while pressing.
Coaching tips
Keep shoulder blades pinned
Control the descent
Press in a straight line
Common mistakes
Bouncing the bar off the chest
Letting the bar drift toward the face
Sitting up with the bar still in hand
Safety notes
A spotter is strongly recommended because the decline position makes a missed rep harder to escape.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.