Decline Barbell Bench Press

How to Perform This Exercise

1. 1 Position yourself on a decline bench with feet secured under the supports.
2. 2 Grasp the bar with an appropriate grip, arms extended.
3. 3 Lower the weight toward the lower chest while controlling the descent.
4. 4 Push upward while strongly contracting the lower chest muscles.
5. 5 Keep shoulder blades squeezed and avoid bouncing at the bottom of the movement.

Common Mistakes to Avoid

• Bouncing the weight off your chest instead of controlling the descent.
• Lifting your hips off the bench or arching your back excessively.
• Flaring elbows to 90 degrees, which overloads the shoulders.

Muscles Worked

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