Decline Barbell Bench Press

Type of exercise:Strength
Measurements:Reps, Weight
Primary Muscle:Chest
Secondary Muscle:Shoulders, Triceps,
Equipment:Decline Bench, Barbell or Dumbbells or Resistance Band


  1. Lie down on a decline bench, making sure to secure your legs at the end. Have a spotter hand you a barbell, or use a bench with posts that hold it up for you. Hold the barbell about shoulder-width apart, and have your palms facing forwards. Hold the bar over your chest with your arms locked. This is your starting position.

  2. As you inhale, lower the bar to your chest. Touch your chest lightly with the bar. Hold the pose for a second.

  3. While exhaling, lift the bar back up to the starting position. This completes one repetition.

  4. Repeat for as many reps as needed.


You can use dumbbells or resistance bands to do this exercise.


  • Always use a spotter. If none is available, use less weight.
  • Keep all your movements slow and controlled.