How to do the Barbell Decline Bench Press
Hook your feet under the decline bench pads and lie back with your eyes under the bar.
Grip the bar slightly wider than your shoulders and unrack it with straight arms.
Lower the bar under control to your lower chest.
Press the bar up until your arms are straight, ideally with a spotter nearby.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Decline Bench Press doesn’t suit your gym or your joints.
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