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Chest · Intermediate

Decline Barbell Bench Press

Decline barbell press emphasizing the lower chest.

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Decline Barbell Bench Press demonstration

Exercise overview

Training details

ChestTricepsShouldersSerratus Anterior

Equipment

Barbell

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Lie on the decline bench with the feet secured and eyes under the bar.
  2. 02Grip the bar slightly wider than shoulder width and set the shoulder blades.
  3. 03Unrack and lower the bar toward the lower chest.
  4. 04Keep the wrists stacked and elbows controlled through the descent.
  5. 05Press the bar back over the chest before racking safely.

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Variations

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Alternatives

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