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.