Decline Barbell Bench Press: how to do it right
In short: The barbell decline press targets the lower chest with peak tension at mid-range of the press.
How to do it, step by step
- 1Set up on a decline bench at 15-30 degrees, feet locked in, shoulder blades squeezed and down.
- 2Grip a little wider than shoulder width, strong wrists over your elbows.
- 3Lower the bar toward the lower chest, elbows at around 45 degrees from your torso.
- 4Press in one continuous line with no dead time at the bottom and no snapping into lockout at the top.
- 5Keep a controlled rhythm: 2 seconds down, a firm but controlled press.
The mistake to avoid
Don't let the bar drop, control the descent to your lower chest.
Other common mistakes
- Locking out your elbows at the top cuts the chest tension: keep a micro-bend and keep going.
- Bouncing the bar off your chest cheats the mid-range zone: control the descent with no jerking.
- Flaring your elbows out to 90 degrees overloads the shoulder: keep them near 45 degrees from your torso.
- Neglecting to squeeze your shoulder blades makes your base unstable: lock them in before every set.
Muscles worked
- Main:
- Chest
- Supporting:
- Triceps, Front delts
The pectoralis major, especially its lower abdominal head, is the prime mover thanks to the decline angle that lines the effort up with its lower fibers. The triceps brachii extends the elbow at the end of the press. The anterior deltoid assists shoulder flexion, but less than on a flat or incline press.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Barbell Bench Press ›
- 30° Incline Barbell Bench Press ›
- 30° Incline Dumbbell Press ›
- Converging Chest Press Machine ›
- Dumbbell Floor Press ›
Frequently asked questions
How do I do this exercise?
Decline bench at 15-30 degrees, feet locked in, shoulder blades squeezed and down. Grip a little wider than shoulder width, strong wrists over your elbows. Lower the bar toward the lower chest, elbows around 45 degrees from your torso, then press in one continuous line with no dead time at the bottom and no snapping into lockout at the top.
How low should I go?
Lower the bar to the bottom of your chest with no bounce, elbows near 45 degrees. At the top, do not lock out completely: the chest tension drops and the triceps take over. The real work is at mid-range, so stay continuous and stop your press just before full extension.
I don't feel anything, is that normal?
You should feel your lower chest. Do not chase full lockout: the real work happens in the middle two thirds of the press. Stop your press just before full extension and lower again. You lose a bit of ego but you keep the tension right where the mechanics put it.
How fast should I do the movement?
Slow the descent over 2 seconds toward the bottom of the chest, then press firmly but under control. No dead time at the bottom, no jerking: it is control that keeps tension in the mid-range zone where it counts.
How do I breathe?
Inhale as you lower the bar to expand your rib cage and stabilize your torso. Briefly hold your breath at the bottom, then exhale during the press, especially as you pass the mid-range zone where the effort peaks. Keep your belly braced to protect your lower back, since you are on a decline.