Decline Barbell Bench Press

Muscles worked by the Decline Barbell Bench Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Decline Barbell Bench Press

1. Set the bench to a decline angle. Lie down and secure your feet.
2. Grip the bar slightly wider than shoulder-width.
3. Lower the bar to your lower chest, then press back up.
4. Repeat.

Form tips

• Control the descent.
• Keep elbows at about 45 degrees to the torso.

At a glance

Decline Barbell Bench Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Bench Press
• Cable Chest Press
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press
• Close-Grip Incline Bench Press
• Decline Bench Press
• Decline EZ-Bar Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "decline-bench-press-barbell",
  "name_en": "Decline Barbell Bench Press",
  "name_de": "Negativbank-Langhanteldrücken",
  "name_es": "Press de Banca Declinado con Barra",
  "description_en": "A barbell compound press on a decline bench emphasizing the lower chest.",
  "description_de": "Langhantel-Druckübung auf der Negativbank mit Betonung der unteren Brust.",
  "description_es": "Un press compuesto con barra en banco declinado que enfatiza el pecho inferior.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "bench-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Set the bench to a decline angle. Lie down and secure your feet.",
    "Grip the bar slightly wider than shoulder-width.",
    "Lower the bar to your lower chest, then press back up.",
    "Repeat."
  ],
  "instructions_de": [
    "Stelle die Bank auf Negativ. Leg dich hin und sichere die Füße.",
    "Greife die Stange etwas breiter als schulterbreit.",
    "Senke die Stange zur Unterseite der Brust, dann zurückdrücken.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Ajusta el banco en declinación. Túmbate y asegura los pies.",
    "Agarra la barra ligeramente más ancha que la anchura de los hombros.",
    "Baja la barra hasta el pecho inferior y luego empuja hacia arriba.",
    "Repite."
  ],
  "tips_en": [
    "Control the descent.",
    "Keep elbows at about 45 degrees to the torso."
  ],
  "tips_de": [
    "Senke kontrolliert ab.",
    "Ellbogen ca. 45 Grad zum Rumpf halten."
  ],
  "tips_es": [
    "Controla el descenso.",
    "Mantén los codos a unos 45 grados respecto al torso."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/decline-bench-press-barbell-start.webp",
      "peak": "images/flat/decline-bench-press-barbell-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "decline-bench-press-barbell");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.