Decline barbell press
- Intermediate
- Barbell
Bar to the lower chest, control the descent
Muscles worked
- Primary:
- Chest
- Secondary:
- Shoulders, Triceps
How to do it
- Lie on the decline bench with your feet hooked and grip the bar a bit wider than your shoulders.
- Lower the bar under control to your lower chest.
- Press up without snapping your elbows straight.
Common mistakes
- Bouncing the bar off your chest.
- Flaring elbows to 90° from your torso.
- Short range of motion.
Tips
- Keep your wrists stacked over your elbows.
- Use a spotter to lift off and rack.