Decline Barbell Press (barbell)

Emphasises the lower portion of the chest; it usually allows slightly more load than the flat press and is comfortable on the shoulder.

• Compound
• Barbell
• Intermediate

How to do it

• Secure your legs properly before you start
• Lower the bar to your lower chest
• Press in a straight line without snapping into lockout

Sets, reps and tempo

Ranges: 6–10 reps · 1–3 RIR

Tempo: Lower for 2 s under control, press with intent

Common mistakes

• Lowering the bar too high, towards your neck
• Bouncing off your chest
• A partial range

Muscles worked

Primary

• Chest

Secondary

• Triceps

Alternatives

• Bench press
• Parallel Bar Dips
• Chest Press Machine