Decline Barbell Bench Press

Chest

Decline Barbell Bench Press

LevelBeginner EquipmentBarbell MechanicCompound ForcePush

A bench press on a declined bench that shifts the load to the lower chest.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on a decline bench and hook your feet under the pads.
2Grip the bar slightly wider than shoulder width.
3Unrack the bar and hold it over your lower chest.

How to perform

1Lower the bar to your lower chest with your elbows at about 45 degrees.
2Touch lightly without bouncing.
3Press the bar up until your arms lock out.
4Keep your shoulder blades pinned.