Decline Bench Press (Barbell)

A barbell bench press performed on a decline bench with medium grip, emphasizing the lower chest.

Instructions

1. Secure your legs at the end of the decline bench and lie back with your body reclined.
2. Lift the barbell from the rack using a medium width grip (90-degree angle in mid-range) and hold it above your chest with arms locked.
3. Lower the barbell in a controlled manner until it touches your lower chest.
4. Pause briefly, then press the barbell back to the starting position by pushing with chest muscles.
5. Lock your arms fully and squeeze your chest at the top, then repeat.
6. Place the bar back in the rack when finished.

Tips

• Keep your feet secure and glutes pressed into the bench for stability
• Lower the bar with a 2-to-1 tempo (longer eccentric than concentric)
• Maintain a neutral wrist position throughout the movement
• Keep shoulder blades retracted to protect shoulder joints
• Use a spotter for heavy weights to ensure safety
• Focus on chest initiation rather than arm extension

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.