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Home Exercise Guides Chest

Decline Barbell Bench Press (Chest)

How to do the decline barbell bench press.

Malik, DPTbyMalik, DPT
September 30, 2020
Decline Barbell Bench Press (Chest)
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The decline barbell bench press is a compound exercise for the lower chest, and it’s a great addition to any chest routine. Now, it’s not always utilized during a chest workout by most gym-goers or athletes but it does have strength and muscle-building benefits. The shorter range of movement allows you to use heavier weights and the decline bench is also effective for working anterior deltoids, and triceps as secondary movers.

Many people might think it’s not a necessary exercise variation but it’s worth trying to see how your chest responds. Sometimes a new stimulus can shock growth into a muscle; which can benefit you in other ways too.

In this Exercise

  • Target Muscle Group: Sternal (lower) Pectoralis Major
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Decline barbell bench
  • Difficulty: Beginner

Exercise Instructions

  1. Lay down on the decline bench and secure your legs at the bottom.
  2. Grip the barbell wider than shoulder-width and position your arms at a 45-degree angle to your sides.
  3. Slightly arch your back and unrack the barbell.
  4. Slowly lower the barbell to a few inches above your lower chest while inhaling.
  5. Press the barbell until your arms are extended without locking out at the top while contracting your chest and exhaling.
  6. Repeat for the desired number of reps.

Variations & Tips

  • You can use dumbbells or the smith machine as alternatives.
  • Never lock out at the top to keep tension on the muscles and to avoid elbow injury.
  • Arch your chest forward during the movement.
  • Keep your upper arms tucked into your sides during the movement; which protects the shoulder joint from injury.

Watch: How to do the decline barbell bench press

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Categories: Chest Exercise Guides
Tags: anterior deltoidbarbellcompoundpectoralis majorpushtriceps brachii
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Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

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Stability Ball Push-Up (Chest)

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Barbell Romanian Deadlift (Glutes, Hamstrings)

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Bodyweight Fly (Chest)

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Back

Dumbbell Pullover (Chest)

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Captain’s Chair Leg And Hip Raise (Abdominals)

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Chest

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Dumbbell One-Arm Overhead Press (Shoulders)

Seated Smith machine overhead press
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Smith Machine Seated Overhead Press (Shoulders)

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Shoulder Tap Push-Up (Chest, Core)
Chest

Shoulder Tap Push-Up (Chest, Core)

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Arms

Seated Twisting Cable Row (Back) | Exercise Guides and Videos

One-leg Hyperextension (Hamstrings, Glutes, Erector Spinae)
Back

One-leg Hyperextension (Hamstrings, Glutes, Erector Spinae)

Weighted One-Leg Hip Thrust (Glutes)
Exercise Guides

Weighted One-Leg Hip Thrust (Glutes)

Wheel Rollout (Core, Hip flexors)
Core

Wheel Rollout (Core, Hip flexors)

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Back

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How To Do Dumbbell Lateral Raise | Exercise Guide & Video
Shoulders

How To Do Dumbbell Lateral Raise | Exercise Guide & Video

Cable Squat (Legs)
Exercise Guides

Cable Squat (Legs)

Barbell Bench Press (Chest)
Chest

Barbell Bench Press (Chest)

Underhand Yates Row (Back) | Exercise Guides and Videos
Arms

Underhand Yates Row (Back) | Exercise Guides and Videos

Close Neutral-Grip Pull-Up (Back) | Exercise Guides and Videos
Arms

Close Neutral-Grip Pull-Up (Back) | Exercise Guides and Videos

Weighted Sissy Squat (Legs)
Exercise Guides

Weighted Sissy Squat (Legs)

Jump Squat (Legs)
Exercise Guides

Jump Squat (Legs)

Cable pull through
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Barbell Front Squat (Legs)
Exercise Guides

Barbell Front Squat (Legs)

Dumbbell Fly (Chest)
Chest

Dumbbell Fly (Chest)

V-Ups (Abdominals)
Core

V-Ups (Abdominals)

Bent-Over Barbell Row (Back)
Back

Bent-Over Barbell Row (Back)

Incline Leg Press (Legs)
Exercise Guides

Incline Leg Press (Legs)

Smith Chair Squat (Legs)
Exercise Guides

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EZ Bar Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos
Arms

EZ Bar Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

Cable Cross-over (Chest)
Chest

Cable Cross-over (Chest)

Hanging Leg And Hip Raise (Abdominals)
Core

Hanging Leg And Hip Raise (Abdominals)

Barbell Deadlift
Back

Barbell Deadlift (Legs, Back)

Diamond Push-Up On Knees (Triceps, Chest) | Exercise Guides and Videos
Arms

Diamond Push-Up On Knees (Triceps, Chest) | Exercise Guides and Videos

Side Plank Hip Adduction (Hip Adductors)
Core

Side Plank Hip Adduction (Hip Adductors)

Low Cable Cross-Over (Chest)
Chest

Low Cable Cross-Over (Chest)

Get Big Triceps With These 5 Exercises
Arms

Get Big Triceps With These 5 Exercises

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