How to do the barbell decline bench press

Step by step

1. Lie down on the bench, positioning your forehead directly under the bar.
2. Grab the barbell with a double overhand grip. Your arms should be more than shoulder-width apart.
3. Bring your shoulders back, engage your abs, and take a breath.
4. Unrack the bar carefully and bring it in over your chest.
5. Take another breath and lower the barbell to your lower chest.
6. Tap your torso lightly and press the barbell straight up, exhaling near the top.
7. Once finished, bring the barbell over your head and rack it before relaxing your body.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the barbell decline bench press

• 6-Week Chest Focus3 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.