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Decline Barbell Bench Press 8s · no sound

Decline Barbell Bench Press

Barbell press performed head-down on a decline bench, driving from just below the sternum to full extension.

Primary muscle
Chest
Equipment
Barbell
Difficulty
Intermediate
Movement
Push
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How to do it

  1. Set a decline bench, load the bar, and hook your feet securely under the leg pad.
  2. Lie back with your eyes under the bar and grip it just outside shoulder width.
  3. Pinch your shoulder blades together and drive them into the pad, then take the lift-off with a spotter.
  4. Inhale and lower the bar in a straight line to the base of your sternum until it touches your chest.
  5. Press the bar back up by driving your upper back into the bench and extending your elbows.
  6. Stop just short of full lockout to keep tension, then repeat for the prescribed reps.

Common mistakes

  • Bouncing the bar off the chest replaces muscular work with momentum and puts a shock load on the shoulders.
  • Letting the shoulder blades come unset during the press hands the load to the front of the shoulder joint.
  • Unracking a heavy bar without a spotter in the decline position leaves no safe way out of a failed rep.
  • Letting the wrists roll back into extension puts the bar behind the forearm and strains the wrist joint.

Muscles worked

Primary
Chest
Secondary
Front DeltsTriceps

Same movement, other equipment

Bodyweight Elevated Push Up Intermediate Bodyweight Elevated Push Up Chest Bodyweight Parallel Bar Dips Intermediate Parallel Bar Dips Chest Bodyweight Archer Push-Up Advanced Archer Push-Up Chest Bodyweight Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight

Similar exercises

Barbell Bench Press Intermediate Barbell Bench Press Chest Barbell Barbell Floor Press Intermediate Barbell Floor Press Chest Barbell Barbell High Incline Bench Press Intermediate Barbell High Incline Bench Press Chest Barbell Barbell Incline Bench Press Intermediate Barbell Incline Bench Press Chest Barbell Reverse-Grip Barbell Bench Press Intermediate Reverse-Grip Barbell Bench Press Chest Barbell

Good to know

What muscles does the Decline Barbell Bench Press work?
Mainly the chest. It also works the front delts and triceps.
What equipment do you need for the Decline Barbell Bench Press?
It uses a barbell. Without it, the Bodyweight Elevated Push Up and the Parallel Bar Dips train the same muscles the same way.
Is the Decline Barbell Bench Press good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Knee Push Ups.

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