Decline Barbell Press (barbell)

A decline bench with a barbell emphasises the lower chest and lets you move good loads.

• Compound
• Barbell
• Intermediate

How to do it

• Decline bench, retract your shoulder blades
• Lower the bar to your lower chest
• Press straight without losing your scapular arch

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Lowering the bar too high
• Losing your scapular retraction

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Shoulders

Alternatives

• Decline Barbell Press (barbell)
• Parallel Bar Dips