How to do Decline Barbell Bench Press

Decline Barbell Bench Press is a compound exercise targeting the chest: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: triceps. Equipment: barbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Lie on the decline bench and secure your feet under the support pads
2. Squeeze your shoulder blades together and grip the bar slightly wider than shoulder width
3. Unrack the bar and lock out your arms over your lower chest
4. Lower the bar under control to your lower chest
5. After a light touch, press the bar back up powerfully to the starting position

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Push-Up, Incline Push-Up
• Same muscle, different equipment: Flat Dumbbell Press, Incline Dumbbell Press, Dumbbell Fly

More chest exercises

• Barbell Bench PressBar ile Bench Press
• Incline Barbell Bench PressEğimli Bar Bench Press
• Flat Dumbbell PressDambıl ile Bench Press
• Incline Dumbbell PressEğimli Dambıl Press
• Dumbbell FlyDambıl Fly
• Incline Dumbbell FlyEğimli Dambıl Fly