Exercise description of the decline barbell bench press.  Learn about the decline barbell bench press with video and pictures.  Also learn how the decline barbell bench press can improve your sports performance.

Primary muscles worked:  Pecs, Triceps

Synergist Muscles:  Shoulders

Mechanics:  Compound

Equipment:  Barbell and Decline Bench

How to perform the exercise:  The athlete should first lay with their back flat on a decline bench. The athlete's head will be located lower than their hips. The athlete will then grab the barbell with an overhand grip and space their hands two to three inches past shoulder width on each side. The athlete will then unrack the weight so that the barbell is directly above the center of the chest (center of sternum). The athlete will then bend at the elbows and allow the bar to descend toward the chest. Once the bar has briefly contacted the chest, the athlete will begin pressing the weight back up so that the arms are in full extension.

Spotting the exercise:  The spotter should stand on the barbell rack side of the decline bench. The spotter should follow the bar with a mixed grip (with one overhand grip and one underhand grip). If the athlete begins to struggle with performing the lift on their own and can not complete the repetition, the spotter may apply upward force on the bar to assist the athlete through the full range of motion. Once the athlete has finished the lift, the spotter can assist the athlete in returning the barbell to the rack.

Sport specific application:  The decline barbell bench press from a sports specific standpoint can be seen in variance with movements such as pushing down a cut block in football, a bull rush in football, and a punch in boxing just to name a few. This movement mimics those movements to a degree but from a lying position. Overall, the decline barbell bench press is an excellent strength movement that should be utilized to add variety to chest workouts.