Decline Barbell Bench Press

Chest · Barbell

How to do it

Set the decline between 15 and 30 degrees and hook your legs in before you take the bar. Lower to the lower chest with elbows fairly tucked and press straight up. The range is short so you can move more weight: do not read that as being stronger. You feel it in the lower chest, near the sternum. Watch the speed on the way down: on a decline the bar picks up momentum and the bounce goes straight into the shoulder.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Triceps

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