# Decline Bench Press (Barbell)

> A barbell bench press on a downward-angled bench that trains the lower chest, plus the triceps and front delts.

Page: https://fitnessie.app/exercises/decline-bench-press/
Type: Barbell · Push
Demo video: https://fitnessie.app/demos/decline-bench-press-barbell/17c279f1d81e362b.mp4

## How to do it

1. Lie back on a decline bench and hook your ankles under the leg rollers.
2. Pull your shoulder blades together and down, and grip the bar slightly wider than your shoulders.
3. Unrack the bar and hold it over your shoulders with straight arms.
4. Lower the bar under control to your lower chest, with your elbows under the bar.
5. Press the bar back up to straight arms over your shoulders.

## Key cues

- Feet locked under the rollers
- Shoulder blades together and down
- Elbows under the bar
- Lower to the lower chest, then press to lockout

## Common mistakes

- Letting your body slide on the bench
- Dropping the bar fast instead of lowering it with control
- Pressing without safety racks set at your sides

## Muscles worked

- Primary: Chest
- Secondary: Triceps and front delts

## Equipment

Barbell, decline bench and rack.

## Variations

- [Decline Bench Press (Dumbbell)](https://fitnessie.app/exercises/dumbbell-decline-bench-press/)

## References

- [StrengthLog: Decline Bench Press](https://www.strengthlog.com/decline-bench-press/)
- [BarBend: How to Do the Decline Bench Press](https://barbend.com/decline-bench-press/)