Decline Barbell Bench Press
- Primary musclesChest
- EquipmentBarbell
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Decline Barbell Bench Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsLie on a decline bench and hook your feet securely under the pads.
Take a medium grip so your forearms are vertical at the midpoint of the press, lift the bar off the rack, and hold it over you on straight arms.
Inhale and lower the bar slowly until it touches the lower part of your chest.
Pause for a second without bouncing the bar.
Exhale and squeeze your chest to press the bar back up until your arms lock out.
Repeat for the planned reps, then rerack the bar.
Lower the bar for about twice as long as you take to press it, and never let it bounce off your ribs.
Ask a spotter to help, especially as a beginner, and increase the weight in small steps.
Dumbbells are a good alternative for the same movement with a bit more freedom at the shoulders.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.