Decline Barbell Bench Press

Technique

How to perform Decline Barbell Bench Press

1. Use a decline bench-press station, or secure a decline bench inside a squat rack or power rack.
2. Secure your legs with the bench supports and lie back.
3. Take an even overhand grip and unrack the bar above your chest.
4. Lower the bar smoothly toward your lower chest, keeping your forearms approximately vertical.
5. Press back upward under control until your arms return to the starting position.
6. Return the bar to its supports before leaving the bench.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head.