Decline Barbell Bench Press
How to do the Decline Barbell Bench Press
- 1
Secure your legs at the end of the decline bench and slowly lay down on the bench.
- 2
Using 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.
- 3
As you breathe in, come down slowly until you feel the bar on your lower chest.
- 4
After 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).
- 5
Repeat the movement for the prescribed amount of repetitions.
- 6
When you are done, place the bar back in the rack.
How to program the Decline Barbell Bench Press
Sets and reps
As a compound movement, the Decline Barbell Bench Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Decline Barbell Bench Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Decline Barbell Bench Press work?
The Decline Barbell Bench Press primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Decline Barbell Bench Press?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Decline Barbell Bench Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
