Decline Barbell Bench Press
Bench declined about 15-30 degrees, legs secured; lower the bar to the lower chest and press it back up.
How to do it
Setup
Decline bench 15–30°, legs secured, eyes under the bar, blades pinched.
Steps
- Unrack and hold the bar over the lower chest.
- Lower under control to the lower chest.
- Press up and slightly back to lockout.
Common mistakes
Bar drifting to the neck: decline touches LOW. No spotter on heavy singles: the decline traps you; rack safety matters double. Rushing the negative head-down: extra control.
Breathing
Inhale down, exhale on the press.
