Decline Barbell Bench Press
A beginner strength exercise for the chest, done with a barbell.
How to do the Decline Barbell Bench Press
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- As you breathe in, come down slowly until you feel the bar on your lower chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Decline Barbell Bench Press
Barbell Bench Press - Medium GripBarbell · Beginner
Barbell Incline Bench Press - Medium GripBarbell · Beginner
Front Raise And PulloverBarbell · Beginner
Barbell Guillotine Bench PressBarbell · Intermediate
Neck PressBarbell · Intermediate
Wide-Grip Barbell Bench PressBarbell · Intermediate
Wide-Grip Decline Barbell Bench PressBarbell · Intermediate
Wide-Grip Decline Barbell PulloverBarbell · Intermediate
Questions
What muscles does the Decline Barbell Bench Press work?
Mainly the chest, with the shoulders and triceps helping.
Is the Decline Barbell Bench Press good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Decline Barbell Bench Press?
Good alternatives that train the chest: Barbell Bench Press - Medium Grip, Barbell Incline Bench Press - Medium Grip, Front Raise And Pullover or Barbell Guillotine Bench Press.
How many sets and reps of the Decline Barbell Bench Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).