Intermediate
Decline barbell bench press
The bench press with your head lower than your hips, for the lower chest.
- Works
- Lower chest, Triceps, Front shoulders
- Equipment
- Barbell + Bench
How to do it
- 1Hook your legs under the pads of the decline bench and lie back with your eyes under the bar.
- 2Grip the bar slightly wider than your shoulders and pull your shoulder blades together.
- 3Unrack and lower the bar to your lower chest with control.
- 4Press it back up over your chest.
Coach's tips
- Always use a spotter: on a decline the bar is harder to rack without help.
Barbell + Bench taken? Do this instead
Same muscles, different equipment. Closest match first.