Muscle Group: Chest

Barbell Decline Bench Pressing is an incredible way to develop your middle and lower chest.

Lie on a decline bench with a barbell held above your body in preparation for the press. Grab the barbell with a medium grip (hands about shoulder- width apart) or slightly wider. Palms are facing your legs, and your feet are hooked under the support bar if there is one.

Your back is straight and against the bench. Lower the barbell to your nipple line, keeping your elbows pointed out. The rest of your body stays in proper starting form. Don’t arch your back or bounce the bar off your chest. Raise, and repeat.

Note: Decline bench presses stress your chest from a different angle than standard presses, so decrease the weight and have a spotter.