How to Decline Barbell Bench Press

The Decline Barbell Bench Press is a variation of the traditional bench press that focuses more on the lower part of the chest. It involves pressing a barbell up while lying on a bench set at a decline angle.

Muscles Worked

• Pectorals (chest)
• Deltoids (shoulders)
• Triceps (back of the arms)

Step-by-Step Guide: How to Perform Decline Barbell Bench Press

1. Set Up: Lie on a decline bench with your feet secured and grip the barbell with hands slightly wider than shoulder-width apart.
2. Lower the Bar: Lower the barbell slowly towards your lower chest, keeping your elbows at a 45-degree angle to your body.
3. Press the Bar: Push the barbell upwards until your arms are fully extended, maintaining control throughout the movement.
4. Repeat: Perform the desired number of repetitions, focusing on smooth and controlled movements.