Decline Barbell Press

Technique

Set the bench to a 15-30 degree decline and secure your legs under the pads. Grip the barbell slightly wider than shoulder-width and unrack it over your lower chest. Lower the bar with control to your lower chest, keeping your elbows tucked slightly rather than flared. Press back up in a straight line, focusing on squeezing the lower chest at the top.

Steps

1. Set the bench to a 15-30 degree decline and secure your legs under the pads
2. Grip the bar slightly wider than shoulder-width and unrack it over your lower chest
3. Lower the bar under control to your lower chest with your elbows slightly tucked
4. Press the bar straight up while maintaining firm contact with the bench
5. Squeeze your chest at the top without excessively locking your elbows

Common mistakes

• Lowering the bar toward the upper chest instead of the lower chest
• Flaring the elbows excessively during the descent
• Bouncing the bar off the chest
• Using a decline angle that is too steep

Variations

• Decline dumbbell press
• Close-grip decline barbell press
• Wide-grip decline barbell press
• Smith machine decline press

FAQ