Barbell Bench Press Decline
Execution Guide
- Secure your feet at the top of the decline bench and lie back.
- Grip the bar slightly wider than shoulder-width.
- Unrack and lower the bar to your lower chest.
- Press the bar back up to lockout.
- Maintain retracted shoulder blades throughout.
Range of Motion
Bar touching the lower chest to full lockout.
Common Mistakes to Avoid
- ×Lowering the bar too high on the chest
- ×Letting the wrists bend back excessively
- ×Not having a spotter on heavier sets
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Emphasize the lower pectoralis major with decline pressing
Difficulty
Intermediate
Burn (10m)
50-70
Equipment
BarbellDecline Bench
Anatomy
Primary
Pectoralis Major (Lower)
Secondary
Anterior DeltoidsTriceps