Barbell Decline Bench Press

The barbell decline bench press is a staple compound movement in almost any upper-body weight or resistance training program. It mainly focuses on the abdominal heads of the pectoralis major muscles. 

Learn how this exercise targets lower pectoral muscles, enhances overall chest development and improves your fitness and training routine. The article below will describe how to perform it safely and effectively and which muscle groups are targeted.

How To Do

  1. Set the decline bench to an appropriate angle.
  2. Position yourself on the bench so that your feet are securely locked in place to prevent sliding during the exercise.
  3. Grip the barbell slightly wider than shoulder-width apart. This grip width helps engage the chest muscles effectively.
  4. Ensure your hands are on the barbell using a double overhand grip, palms facing up. 
  5. Lie back on the bench with your eyes positioned directly under the barbell.
  6. Keep your shoulder blades retracted and squeezed together to provide a stable base for pressing.
  7. Lift the barbell off the rack using a controlled motion with your arms extended.
  8. Inhale and engage your core. Exhale and lower the barbell in a controlled manner to just above your lower chest.
  9. Press the barbell back up using your chest muscles, inhaling as you extend your arms.

Tips From Expert

  • Begin with a general warm-up to increase your heart rate and blood flow. Follow it with specific warm-up sets for the bench press to prepare your muscles and joints.
  • Always have a spotter when lifting heavy weights to assist in case you need help.
  • Avoid overextending your range of motion, especially if it causes discomfort in your elbows or shoulders. 
  • Maintain awareness and mindfulness of your entire movement. Breathe to activate the muscles more effectively and develop a better mind-muscle connection.
  • After completing your sets, perform a cool-down routine that includes upper-body and ab stretches.
  • Before lowering the barbell, take a deep breath and engage your core. Following this, think about activating your lower chest.

Optimal Sets and Reps

The table below is a convenient and simple way to program your barbell decline bench press. Use it to find your ideal sets and reps for different training styles.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Barbell Decline Bench Press

How to Put in Your Workout Split

By integrating this exercise into your workout split, you can effectively target your chest muscles and promote upper body development. Here’s how you can include it effectively as part of a lower chest workout:

Determine Frequency

Decide how often you want to train your chest. Typically, 1–2 times per week is enough for most individuals. Research indicates that 10 sets a week is sufficient for hypertrophy.

Choose Your Split

  • Push/Pull/Legs Split — Incorporate the decline bench press on your push day along with other chest, shoulder, and triceps exercises. Examples include barbell shoulder presses and tricep extensions.
  • Upper/Lower Split — Include the decline bench press on your upper-body or chest workout routine. Pair it with pull-ups and lat pulldowns.

Adjust Volume And Intensity

  • Use your one repetition max. This is the maximum amount of weight you can lift for one repetition. 
  • Strength and power training should be high-intensity with lower reps at 80–100% of your one repetition max. The hypertrophy training range ideally falls between 60%–80% of your one repetition max. Endurance training should be at 40–60% of your one repetition max.

Decide Rest And Recovery

Ensure 60–90 seconds of rest for hypertrophy and endurance training. For strength and power training, allow a longer period of 2–3 minutes.

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Primary Muscle Groups

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Abdominal Heads

The abdominal chest muscle is the lower part of the pectoralis major muscle. It produces adduction and extension of the humerus. This means bringing the arm into the midline and behind the body.

Contraction of the abdominal head of the pectoralis major moves the arm in two directions depending on the starting location.  

During the barbell bench press, the abdominal heads bring the arms closer to the body during the pressing movement. They also help to bring the shoulders behind the body as the bar comes towards your chest. 

As the lower chest muscles, they show a higher activation rate of approximately 65%–70% during the decline press variant. When using a close grip, this goes down to approximately 45%.

Secondary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Clavicular Heads

The clavicular head is the upper part of the pectoralis major. It originates from the clavicle, or collar bone, and inserts into the humerus. It primarily functions to flex the humerus, bringing the arm in front and above the body. They also support the abdominal heads in adducting the shoulders.

Sternal Heads 

The sternal head is the middle part of the pectoralis major. It originates from the sternum and inserts into the humerus. As you press the barbell up, the sternal heads assist the abdominal heads in the pressing motion.

Anterior Deltoid

The anterior deltoid, located at the front of the shoulder, flexes the shoulders, bringing them in front and above the body.

It also stabilizes the shoulder joint during the bench press. It helps keep the shoulder joint aligned and supported as you extend your arms and press the weight.

As the bar descends towards the chest, the anterior deltoid helps in controlling the descent by engaging in shoulder flexion. This helps stabilize the shoulder joint and maintain proper form.

Triceps Lateral Heads

The triceps brachii lateral head originates from your humerus, or upper arm, and inserts into the ulna, or forearm bone. Its primary function is to extend your elbow.

When performing the barbell decline bench press, the tricep brachii are mainly active during the second phase of the movement. During the upward phase, the primary action of the triceps lateral head is to extend the elbow joint. This is essential for straightening your arms and completing the movement.

During the standard bench press, the triceps brachii show an activation of approximately 25%–30% of a maximum contraction.

Triceps Medial Heads

The tricep medial head plays a crucial role in the decline bench press movement. It assists the lateral head in elbow extension.

The medial head is also responsible for extending the elbow joint during the upward phase of the bench press. The triceps work synergistically with the chest muscles to press the weight. 

The triceps brachii muscle is significantly more active when using a closer grip width. Results show a 4% difference at 16% when compared to a normal grip at 12% of a maximum muscle contraction.

Triceps Long Heads

The triceps long head plays an essential role in the bench press for stabilisation of the shoulder joint. Given its attachment to the scapula, it aids in maintaining shoulder stability. This is crucial for the controlled movement of the barbell. 

During the pressing phase, the triceps long head contributes to elbow extension. The long head works synergistically with the other triceps heads. Alongside this, it helps to maintain shoulder stability during the press.

Serratus Anterior

The serratus anterior is on the side of the chest. Its primary role is to maintain proper shoulder blade, or scapular positioning, reducing the risk of shoulder impingements and injuries. 

Additionally, proper scapular function minimizes compensatory movements that can lead to muscle imbalances and overuse injuries.

During the decline bench press, it stabilizes the scapula as your arms perform the pressing movement. This helps with force generation and reduces injury risk.

Latissimus Dorsi

The latissimus dorsi (lats) are on the back that play a secondary role in the bench press. The primary role of the latissimus dorsi is to perform shoulder extension and adduction. During the decline barbell bench press, it helps to bring the arms in during the press, stabilizing the movement.

Equipment

Barbell

Barbell

You can use this for a range of arm exercises. Ensure the seat is at the right height. A good alternative would be the incline bench.

Decline Bench With Rack

This offers a great way for you to work your lower chest muscles. Ensure your legs are firmly locked in place throughout.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Barbell Bench Press

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Push-Up

T Push-Up

Push-Up to Shoulder Tap

Dumbbell Chest Fly

Clap Push-Up

Plyo Push-Up

Who Should Do The Barbell Decline Bench Press?

Bodybuilders And Athletes

For bodybuilders looking to build a well-rounded chest, the decline bench press targets the lower pectoral muscles. This helps to create balanced chest development by enhancing overall chest thickness. 

Bodybuilders and athletes generally perform this exercise over long periods, welcoming the utilization of tweaks and variations. This provides a suitable resistance stimulus that leads to muscular hypertrophy.

Athletes who need to improve their pushing strength can also benefit from the barbell decline bench press. The pressing movement translates into many common athletic movements. Examples include fending someone off in rugby.

Experience Lifters

Experienced lifters and fitness enthusiasts who have a solid foundation in basic bench press techniques can gain value. These individuals often look to diversify their chest workouts to overcome plateaus or add variety.

The decline exercise position shifts the emphasis to the lower pectoral. This is a significant benefit for experienced lifters who may experience hitting a plateau in their lower chest development.

Anyone With Shoulder Injuries

Those with shoulder issues may find that the decline position places less stress on their shoulders. This is due to it not using as much of a vertical motion which means a smaller range of motion. Because of this, it can be a good alternative for those with shoulder pain or injuries. 

The decline position typically reduces the shoulder’s abduction and external rotation. These are often problematic for individuals with shoulder impingement issues. By minimizing them, the decline bench press can help avoid aggravating the injury.

Who Should Not Do This Exercise?

Beginners

Those who are just starting out in the gym are recommended to start with more basic chest exercises. This is to build a solid foundation of strength and technique.

When basic strength and proper form are established, it can be advisable for progression to the decline bench press. Proper form is crucial to avoid injury. Those who struggle to maintain proper form should either seek guidance from a fitness professional or consider alternative exercises.

People With Elbow Joint Issues

The decline barbell bench press activates the tricep heads to a high degree. This can indirectly increase the pressure on elbow joint loading therefore increasing the risk of injury. For individuals with elbow pain, the best range of motion during the barbell bench press typically involves partial reps. Avoiding full extension reduces strain on the elbows to a range that is less likely to cause pain.

Pregnant Women

Lying on a decline bench may not be safe during pregnancy, especially in the later stages. Pregnancy can affect blood flow and put undue pressure on the abdomen. If you’re pregnant, it’s best to consult your healthcare provider before attempting any exercise which may be unsafe to perform. 

Suitable exercise is still important to engage in during pregnancy for physical and mental health. It also aids in weight management, reducing pregnancy complications and leading to quicker postpartum recovery. Regular exercise before and during birth can also prepare for smoother labor due to increased stamina and strength.

Benefits Of The Barbell Decline Bench Press

Less Stress On The Lower Back

The decline position alleviates pressure on the lower back, making it a safer option for those with lower back concerns. To further support the lower back, maintaining proper form on a decline bench requires engaging the core. This can contribute to better overall core stability and strength. 

Standing exercises may cause lower back stress due to excess loading and poor technique. In contrast, the decline bench press helps develop muscles with the bench providing support. 

This provides a safer way to exercise, especially for those with lower back issues. 

Due to this, the decline bench press can form part of a suitable resistance training rehabilitation program.

Not Too Harsh On The Shoulders

The decline bench position can reduce strain on the shoulders due to the smaller bar path. This is also a result of primary targeting of the lower chest. This makes it a suitable option for individuals with shoulder issues. 

Performing large degrees of shoulder flexion and extension can often lead to pain. In some cases, this can cause or make existing injuries worse.

With the smaller bar path and range of motion, the decline movement is a better option for overall shoulder health. Use it as a good variation to develop the lower chest and take a break from normal pressing.

Allows For Heavier Loads 

The barbell decline bench press allows for heavier loads. This is because it involves more of your abdominal pectoralis heads and less of your shoulder muscles. It also involves more tricep brachii activation compared to the other variants.
Because of these differences, the decline press is easier to progress in regards to strength gains and progressive overload improvements. With this, the barbell decline bench press provides a larger isolation stimulus for the lower chest muscles.

Frequently Asked Questions

Is the barbell decline barbell bench press good?

Yes, certainly. It’s a great exercise for targeting the lower portion of the pectoral muscles and helping to create a fuller chest appearance.

Do bodybuilders do decline barbell bench presses?

Yes, the decline bench press is just one of many exercises bodybuilders use to develop their chest muscles. Its inclusion depends on individual goals, preferences, and any physical limitations.

Can beginners do decline barbell bench presses?

Start with the flat bench press until basic strength, technique, and confidence in the movement are developed and maintained. When confidence and strength are developed, transition to the decline bench press.

Why can I lift more on a decline bench?

It involves a shorter range of motion because the bar travels less distance to reach the chest. This reduced range of motion can make the lift easier and allow for heavier weights.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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