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Barbell Decline Bench Press

On a decline bench, lower the bar to the lower chest and press straight up while keeping the core braced.

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Demo video from YouTube, played in its own player.

Muscles worked
Chest, Triceps
Equipment
Barbell
Movement
Push

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the chest, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Decline Bench Press work?
The Barbell Decline Bench Press mainly works the chest and triceps.
What equipment do you need for the Barbell Decline Bench Press?
A barbell.
How many sets and reps of the Barbell Decline Bench Press?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Barbell Decline Bench Press?
Archer Push-Up, Band Chest Press, Band Incline Chest Press and Cable Chest Fly work the same main muscle.

Program it for your clients

Coaches add the Barbell Decline Bench Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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See your setup in four steps

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