barbell decline bench press

Pectorals

• Target muscles: chest, arms, shoulders
• Equipment: barbell
• Level: intermediate

How to do it

1. Lie on a decline bench with your feet secured and your head lower than your hips.
2. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
5. Repeat for the desired number of repetitions.

Swap it for

• dumbbell decline bench press
• dumbbell incline bench press
• Reverse-Grip Dumbbell Bench Press
• Single-Arm Decline Dumbbell Press (Head Down)
• barbell bench press
• decline push-up

Harder

• barbell guillotine bench press
• barbell reverse grip decline bench press
• barbell reverse grip incline bench press
• barbell wide reverse grip bench press

Easier

• lever decline chest press
• smith bench press
• smith incline bench press
• smith wide grip bench press