Chest · Intermediate

Decline Barbell Bench Press

Lower Chest · also Triceps

Equipment: Barbell, Decline Bench, Rack

How to do it

• Hook your legs under the pads and lie back, eyes under the bar
• Grip a bit wider than shoulders, wrists stacked over elbows
• Unrack and hold the bar over your lower chest
• Lower to your lower chest, elbows 45–70 degrees from your torso
• Press back up until your arms are straight over your chest

Common mistake

✕ ELBOWS FLARED STRAIGHT OUT → ✓ TUCK ELBOWS TO 45–70 DEGREES

Starting point: 4 sets × 6–10 reps, 120s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, nsca.com.