Platesmith

Decline Barbell Bench Press

A compound barbell exercise for the lower pectoralis major.

  • Chest
  • Barbell
  • Compound

All exercises

Log it in Platesmith. The app shows last time's numbers on every set of Decline Barbell Bench Press, times your rest and tells you when to add weight. Free, with no ads.

Coming soon toiPhone Coming soon toAndroid

Muscles worked

MainLower pectoralis major
AlsoAnterior deltoid, Triceps brachii

Setup

The decline angle shifts emphasis toward the lower chest fibers.

How to do it well

  • Secure the legs in the decline pads
  • Lower the bar to the lower chest
  • Press up and slightly back

Common mistakes

  • Flaring the elbows excessively
  • Bouncing the bar off the chest

Similar exercises

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.