Description

The barbell decline bench press is a strength training exercise targeting the lower chest, shoulders, and triceps. It involves using a decline bench with the barbell to perform the pressing movement.

Starting Position

Lie down on a decline bench with your feet securely placed and grip the barbell with a slightly wider than shoulder-width grip.

Technical Execution

Lower the barbell down to your lower chest with control, then press it back up to the starting position while keeping your core engaged.

Range of Motion

Focus on achieving a full range of motion by bringing the barbell all the way down to your lower chest and fully extending your arms at the top.

Variations

Variations include using dumbbells instead of a barbell, incorporating pauses at the bottom of the movement, and adjusting the bench angle for different emphasis on chest muscles.

Common Mistakes

Common mistakes include arching the back excessively, not controlling the weight, and using improper grip width.

Practical Advice

Ensure your back is firmly pressed against the bench and maintain a steady breathing pattern throughout the movement.

Additional Notes

This exercise is effective for developing the lower chest muscles and improving overall pressing strength.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

chest

Secondary Muscles