Barbell Decline Bench Press

Setup

1. 01Set the bench to a 15 to 30 degree decline.
2. 02Hook the feet under the pads and lie back.
3. 03Grip the bar slightly wider than shoulder width.
4. 04Unrack the bar over the lower chest.

Execution

1. 01Lower the bar under control to the lower chest.
2. 02Touch lightly without bouncing off the torso.
3. 03Press the bar up and slightly back to lockout.
4. 04Keep the shoulder blades pinned throughout.

Checkpoints

• -Forearms stay vertical at the bottom of each rep.
• -The bar touches at the base of the pecs.
• -Shoulder blades remain squeezed against the bench.
• -Elbows track about 45 degrees from the torso.

Common mistakes

• -Bouncing the bar off the chest for momentum.
• -Flaring the elbows straight out to the sides.
• -Cutting range short and stopping above the chest.
• -Unracking without a spotter on heavy sets.