Decline barbell bench press
Primary muscles: Chest. Assisting muscles: Shoulders, Triceps.
How to do it
- Hook your feet under the pads at the end of the decline bench and lie back under control.
- Grip the bar with a medium grip, unrack it (ideally with a spotter's help) and hold it with your arms locked out above you — the starting position.
- Breathe in and lower the bar under control until you feel it on your lower chest.
- Breathe out and press the bar back to the starting position, squeeze your chest at the top and hold for a second.
- Repeat the movement.
- Rack the bar at the end of the set.
Key to the execution: Ask for help unracking and racking the bar — the head-down position makes the handoff risky.
Common mistakes
- Unracking the bar on your own, without a spotter, on a decline bench.
- Lowering the bar too fast, without control.
- Lifting your head off the bench during the movement.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Chest exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.