Exercise guide · Intermediate · Compound

Barbell Decline Bench Press: How to Do It & Muscles Worked

The barbell decline bench press is a compound exercise targeting the lower portion of the pectoral muscles. It is performed on a decline bench, requiring the lifter to press a barbell upward from a declined position, engaging the chest, triceps, and shoulders.

Primary muscles
Chest
Secondary muscles
Shoulders , Triceps
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell decline bench press
Front view: muscles worked by the barbell decline bench press. Primary: chest. Secondary: shoulders and triceps.
Back view: muscles worked by the barbell decline bench press. Primary: chest. Secondary: shoulders and triceps.
Primary Secondary

How to do the barbell decline bench press

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

Sets, reps and programming

Suggested sets, reps and rest for the barbell decline bench press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Decline Bench Press alternatives

More exercises that train the chest as their main target:

More chest exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.