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All exercises

Barbell decline bench press

Intermediate

Barbell decline bench press is a compound barbell exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Barbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Lie on a decline bench with your feet secured and your head lower than your hips.
  2. 2Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
  3. 3Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
  4. 4Pause for a moment at the bottom, then push the barbell back up to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell decline bench pressDumbbell
  • Dumbbell incline bench pressDumbbell
  • Dumbbell reverse bench pressDumbbell
  • Dumbbell one arm decline chest pressDumbbell
  • Barbell bench pressBarbell
  • Decline push-upBodyweight

Easier variations

  • Lever decline chest pressMachine
  • Smith bench pressSmith machine
  • Smith incline bench pressSmith machine
  • Smith wide grip bench pressSmith machine

Harder variations

  • Barbell guillotine bench pressBarbell
  • Barbell reverse grip decline bench pressBarbell
  • Barbell reverse grip incline bench pressBarbell
  • Barbell wide reverse grip bench pressBarbell
Logged today · 3 min restBarbell decline bench press

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