How to Do Barbell Bench Press Decline

Barbell Bench Press Decline is a chest exercise using barbell and bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Barbell, Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Bench Press Decline

  1. 01Secure the ankles under the foot pads of the decline bench and lie back with the shoulders flat against the pad.
  2. 02Grip the barbell slightly wider than shoulder-width and unrack it with arms fully extended over the lower chest.
  3. 03Inhale and lower the bar to the nipple line while keeping the elbows at a 45-degree angle to the torso.
  4. 04Press the bar back to the starting position by extending the elbows and exhaling.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Bench Press Decline

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the shoulder blades retracted and depressed into the bench to ensure the chest remains the primary mover rather than the front deltoids.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Bench Press Decline questions

What muscles does Barbell Bench Press Decline work?

Barbell Bench Press Decline is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Barbell Bench Press Decline correctly?

Secure the ankles under the foot pads of the decline bench and lie back with the shoulders flat against the pad. Grip the barbell slightly wider than shoulder-width and unrack it with arms fully extended over the lower chest. Inhale and lower the bar to the nipple line while keeping the elbows at a 45-degree angle to the torso. Press the bar back to the starting position by extending the elbows and exhaling.

What is the A90 coach tip for Barbell Bench Press Decline?

Keep the shoulder blades retracted and depressed into the bench to ensure the chest remains the primary mover rather than the front deltoids.

Is Barbell Bench Press Decline suitable for beginners?

Barbell Bench Press Decline is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Bench Press Decline?

Barbell Bench Press Decline uses barbell and bench.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes barbell bench press decline into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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