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Chest ยท Horizontal push

Decline Barbell Bench Press

A compound horizontal push exercise for the chest, done with a barbell and a bench. It also works the triceps and front delts.

BarbellBench Compound Reps and weight Also called: decline bench, decline press
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Chest

Do most of the work.

Secondary

Triceps and Front delts

Help during each rep.

  • ChestPecsPrimary
  • TricepsBack of the upper armSecondary
  • Front deltsFront of the shouldersSecondary

How to do it

  1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
  2. Shoulder blades squeezed back and down, feet planted.
  3. Lower under control to the chest, elbows about 45 degrees from the body.
  4. Press up and slightly back, keeping the wrists over the elbows.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bouncing the weight. Lower under control and press from a brief touch or stop.
  • Elbows flared straight out. Keep them at roughly 45 degrees from the body.
  • Lifting the hips or feet. Stay planted from the first rep to the last.

Barbell busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.