Decline Barbell Bench Press

Decline Barbell Bench Press Basics

Primary muscles worked: Pecs, Triceps

Synergist Muscles: Shoulders

Mechanics: Compound

Equipment: Barbell and Decline Bench

How To Perform The Decline Barbell Bench Press

• First, lay with your back flat on a decline bench. Your head will be located lower than your hips.
• Now grab the barbell with an overhand grip and space your hands two to three inches past shoulder-width apart on each side.
• Unrack the weight so that the barbell is directly above the center of your chest (center of sternum).
• Now bend at the elbows and allow the bar to descend toward your chest.
• Once the bar has briefly contacted your chest, begin pressing the weight back up so that your arms are in full extension.

Decline Barbell Bench Press Tips

• Make sure that the bar travels in a straight line (up and down) and does not get pushed forward or backward.
• Make sure that you do not lift your butt off of the bench or excessively curve your spine as this will cause increased pressure on the lower back that may result in injury.

Decline Barbell Bench Press and Sports 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.