Barbell Decline Bench Press

This decline variation shifts the focus to the lower chest while taking pressure off the shoulders. It’s a valuable pressing alternative for both strength and hypertrophy.

Instructions

1. Secure your legs on a decline bench and lie back with the barbell racked overhead.
2. Grip the bar with a medium-width grip and unrack it with arms locked.
3. Inhale and lower the bar slowly to your lower chest.
4. Press the bar back up as you exhale, locking out at the top.
5. Repeat for the desired number of reps and re-rack safely.