Barbell Declined Bench Press

Exercise for lower chest, triceps and anterior deltoids

Barbell Declined Bench Press Illustration

Exercise execution guide

Starting position

Lying on the declined bench, with your legs pressed against the pads. Holding the barbell with a grip wider than the width of your shoulders, with your hands in pronation. Your forearms should be perpendicular to the ground.


Release the barbell and slowly lower it to the lower part of your pectorals. While contracting your chest muscles, push the weighted barbell upwards until your arms are almost stretched out.

During the whole movement:

  • Keep your elbows on the outside in order to strain your chest muscles as much as possible and your anterior deltoids and triceps as little as possible.
  • Keep your shoulders pressed against the bench.

Equipment required

Barbell, declined bench, plates

Main muscles

Lower chest

Secondary muscles

Anterior deltoids, triceps