Primary Muscles
Chest
Equipment
barbell
Level
beginner
Force
push
Secondary Muscles
Shoulders
Triceps
Form Diagram
Start and end positions for Decline Barbell Bench Press
Step-by-Step Instructions
- 1Secure your legs at the end of the decline bench and slowly lay down on the bench.
- 2Using 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.
- 3As you breathe in, come down slowly until you feel the bar on your lower chest.
- 4After 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).
- 5Repeat the movement for the prescribed amount of repetitions.
- 6When you are done, place the bar back in the rack.
Safety note: This exercise information is for educational purposes only. Always warm up properly, use appropriate weight for your fitness level, and consult a qualified trainer or healthcare provider if you have any injuries or medical conditions.
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