Decline Barbell Press



**Important - This exercise was filmed in a gym that doesn't have a traditional decline bench press. However, this exercise should always be performed on a regular decline bench with stands that allow you to un-rack and re-rack the bar.

Exercise:

Decline Barbell Bench Press

Target Muscle:

Chest

Secondary Muscle:

Shoulders/Triceps

Equipment Needed:

Decline Bench, Barbell

Proper Execution:

Hook your feet on the end of the decline bench and carefully lie back. Grip the bar evenly, just outside shoulder width, and un-rack the bar. In a smooth and controlled manner, lower the bar until it hits your lower chest. Pause briefly, and then drive the weight back up into the starting position.

Tips:

Make sure that the bench is angled to no more than 30 degrees in order to keep all of the stress on your chest. Do not bounce the weight or use momentum to complete the lift. You should also avoid locking out your elbows at the top of the movement in order to prevent injuries. Although you should have a spotter for all bench press exercises, it is especially important for the decline version because you are in such an awkward position and could end up being seriously injured if you were to reach failure in the bottom position.