The decline barbell bench press shifts more of the work to your lower chest and loads the shoulders less than a flat bench.
1Starting positionStart2End positionFinish
Setup
Hook your feet under the pads and lie down with your eyes under the bar. Pull your shoulder blades together and pin them to the bench. Grip a little wider than your shoulders, same as a flat bench. Unrack with a spotter or on your own, arms straight over your lower chest.
Execution
Lock your legs into a decline bench and lie back, head lower than your hips.
Take the bar with a grip a bit wider than shoulder-width, arms perpendicular to the floor — starting position.
Inhale and lower the bar to your lower chest, then exhale and press it back up.
Common mistakes
Lowering the bar to your neck or mid-chest — bring it to the bottom edge of your pecs.
Lifting your hips and sliding on the bench — the leg pads hold you, relax into them.
Going heavy without a spotter — your head is below your feet, and getting out from under the bar is hard.
Bouncing the bar off your chest — lower it under control and touch, don't hit.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
