Decline Bench Press (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the decline bench to a comfortable angle, typically between 15 to 30 degrees.
   • Lie down on the bench with your head at the lower end and your feet secured under the foot pads.
2. Step 2Grab the Bar
   • Position a barbell on the rack above you, ensuring it is secure.
   • Using an overhand grip, grasp the barbell with your hands slightly wider than shoulder-width apart.
3. Step 3Position Your Body
   • Lift the barbell off the rack and hold it above your chest with your arms fully extended.
   • Engage your core and ensure your shoulder blades are retracted and pressed against the bench.
4. Step 4Lower the Bar
   • Slowly lower the barbell towards your chest by bending your elbows.
   • Keep your elbows at a 45-degree angle relative to your body to protect your shoulders.
5. Step 5Press the Bar
   • Push the barbell back up to the starting position by extending your arms.
   • Ensure that your feet remain firmly planted and your back stays in contact with the bench.
6. Step 6Repeat
   • Continue to perform the lift and lower for the desired number of repetitions.
   • Focus on maintaining proper form throughout each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully rack the barbell back onto the supports.
   • Sit up slowly, ensuring you maintain your balance before standing up.