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IntermediateChestBarbellCompound

Decline Barbell Bench Press

A bench press variation targeting the lower chest fibers by pressing on a decline angle.

Video DemonstrationRoyalty-free via Pexels
Decline Barbell Bench Press demonstration

Visual demonstration — Decline Barbell Bench Press

Muscles Worked

Lower Pectoralis Major (Primary)TricepsAnterior Deltoid

Step-by-Step Instructions

  1. 1Set a bench to a 15-30 degree decline
  2. 2Secure feet under the leg pads
  3. 3Unrack the barbell with a shoulder-width grip
  4. 4Lower the bar to your lower chest
  5. 5Press back up to lockout

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Use a spotter for heavy sets
  • Keep wrists straight over elbows
  • Lower the bar in a controlled 2-3 second count

Common Mistakes to Avoid

  • Bouncing the bar off the chest
  • Excessive decline angle
  • Not securing feet properly

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