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Chest · Barbell
Barbell Bench Press Decline
Barbell Bench Press Decline is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a barbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major, Sternal Head
Secondary muscles
- Shoulders · Anterior Deltoids
- Triceps · Triceps Brachii
How to do Barbell Bench Press Decline
- Set a decline bench at a suitable angle and lie down on it with your feet secured under the foot pads. Grip the barbell with your hands slightly wider than shoulder-width apart.
- Engage your core and unrack the barbell by extending your arms fully. Lower the barbell slowly and with control to your lower chest, keeping your elbows at a 90-degree angle to your body.
- Press the barbell back up to the starting position by extending your arms fully, focusing on using your chest muscles.
- Repeat for the desired number of repetitions, then carefully rack the barbell back onto the bench press rack.
Form tips
- Keep your feet secured under the foot pads to maintain stability and prevent sliding.
- Engage your core to maintain a stable and strong torso throughout the movement.
- Lower the barbell slowly and with control to prevent injury and maximize muscle engagement.
Barbell Bench Press Decline alternatives
More pectorals exercises
Barbell Bench Press Decline FAQ
What muscles does Barbell Bench Press Decline work?
Barbell Bench Press Decline mainly works the pectorals in the chest (Pectoralis Major and Sternal Head). The shoulders and triceps work as secondary muscles.
What equipment do you need for Barbell Bench Press Decline?
You need a barbell and a bench.
How many sets and reps of Barbell Bench Press Decline should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Bench Press Decline good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Barbell Bench Press Decline burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Bench Press Decline?
Other exercises for the pectorals include Dumbbell Decline Bench Press, Svend Press Decline Bench, Dumbbell Decline Alternate Bench Press and Band Bench Press.
For developers
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