Exercises

Barbell Decline Bench Presses

What It Is

Pressing with your head lower than your hips shifts the work toward the lower part of your chest. Many find it easier on the shoulders.

How to Do It

Hook your legs under the leg pads and lie back with your eyes under the bar. Grip the bar a little wider than your shoulders and lift it off the hooks. Lower it to the bottom of your chest, then press it back up. Rack the bar before you unhook your legs.

Tips

Keep your wrists straight and stacked over your elbows. Have a spotter for heavy sets.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Front Shoulders

Equipment

Barbell

Decline Bench Press Station

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