Home Exercises Decline Barbell Bench Press

Decline Barbell Bench Press

Exercise Tips

  • Perform exercise with a spotter
  • Do not bounce the bar off your chest, simply touch it to it

Decline Barbell Bench Press

This exercise targets your lower chest and provides a low cardio benefit. It also works your shoulders and triceps.

Muscle Group

Pectoralis Minor (Lower Chest), Deltoids (Shoulders), Triceps


2 Days a Week to
3 Days a Week


Free Weight Decline Bench, Barbell

Cardiovascular Benefit


Muscle Group: Pectoralis Minor (Lower Chest), Deltoids (Shoulders), Triceps

Equipment: Free Weight Decline Bench, Barbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Lower Chest

Starting Position: Position yourself on the bench with your feet locked into place. Lift the barbell off the rack and hold it over your chest with an overhand grip. Your hands should be slightly wider than shoulder width apart.

  1. 1 Exhaling, lift the barbell off your chest in an explosive manner, until your arms are fully extended.
  2. 2 Inhale and slowly lower the bar back to your chest.
  3. 3Repeat this exercise until you have completed all repetitions for the set.