Decline Barbell Bench Press

Equipment

Gym Equipment Needed

Muscle Group

Chest

Setup

Set a decline bench inside a rack or use a decline bench station with built-in hooks. Adjust the bench to a decline angle you can control (moderate decline is usually best). Load the bar evenly and use collars. If training alone, set safety pins/spotter arms (or use a machine with catches) to match your range of motion.

Starting Position

Lie back on the decline bench and secure your legs under the pads/rollers. Set your shoulder blades down and back to create a stable upper-back “shelf.” Keep your chest up, core braced, and glutes in contact with the bench. Grip the bar slightly wider than shoulder-width with wrists stacked over forearms. Unrack the bar and hold it above your lower chest with arms extended.

Execution

Inhale and brace. Lower the bar under control to your lower chest/upper abdomen line (depending on your decline angle and structure), keeping your forearms vertical and elbows at roughly a 45–70° angle from your torso. Lightly touch without bouncing. Press the bar up smoothly, keeping your upper back tight and guiding the bar back to a stacked position over your shoulders. Exhale near the top, maintain tension, and repeat for the desired reps.

Tips on doing this exercise

Keep your shoulder blades pinned back and down the entire set for stability and shoulder comfort.

Use controlled tempo down (2–3 seconds) and avoid bouncing to protect the joints.

Aim for a consistent touch point on the lower chest line and a smooth bar path.

Maintain full-body tension—legs locked in, core braced, and upper back tight.

If your shoulders feel irritated, narrow your grip slightly and focus on elbow position and control.

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Common Mistakes

Bouncing the bar off the chest or losing control at the bottom

Letting shoulders roll forward or shoulder blades come loose

Flaring elbows excessively, increasing shoulder stress

Wrists bent back too far (bar not stacked over forearm)

Using too steep of a decline angle, reducing control and range

Cutting reps short or changing bar path inconsistently

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Recommended Ranges

Strength focus: 3–6 sets of 3–6 reps (heavier, longer rest)

Hypertrophy focus: 3–5 sets of 6–12 reps (moderate load, full range)

Accessory/volume: 2–4 sets of 10–15 reps (lighter, clean reps)
Rest 2–3 minutes for heavy sets; 60–120 seconds for moderate/hypertrophy sets.

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