Decline Barbell Bench Press

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders, Triceps
Equipment Barbell
Emphasis Compound
Type Push

Decline Barbell Bench Press Instructions

  • Position your legs securely in the padding of the decline bench and lay back slowly.
  • Focus on pinching your shoulder blades (scapulas) together as you lie back on the bench.
    • This creates a stable shoulder position to press from.
  • Grip the barbell slightly wider than shoulder width. Try to ‘break the bar’ in half as you grip it, this will create lat and upper back tightness.
  • Lower weight slowly towards your chest as far as you can without touching your body.
  • Raise the barbell back to starting position in a controlled manner without locking elbows. 
  • Still continue to ‘break the bar’ apart as you press up, this will keep your form locked in.


  • Be in control of the weight for the entire duration of the lift.
  • If this is your first time doing a decline press, use the bar for your first set to gauge bar-path.
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