Decline Barbell Bench Press

Set-up

• Set the bench to a slight decline and hook your legs under the pads.
• Lie back with the bar above your eyes and grip it slightly wider than shoulder width.

How to do it

1. Unrack the bar, with a spotter’s help if you have one, and hold it over your lower chest.
2. Lower it under control to the bottom of your chest.
3. Press it back up in a straight line until your arms are locked.

Coaching cues

• Keep your shoulder blades pinched together on the bench.
• The bar path is short: lower chest to straight arms.

Common mistakes

• Lowering the bar towards the neck.
• Letting the bar crash down onto the chest.

Safety

• Always use a spotter or safety arms: the decline makes it harder to get out from under a failed rep.