Decline Barbell Bench Press

What it is

This compound barbell exercise effectively targets your lower chest. You will perform it on a decline bench to maximize pectoral muscle engagement. Your shoulders and triceps will also assist in the pushing motion.

Technique tips

• Secure your legs firmly before unracking the bar.
• Use a medium grip to create 90-degree arm angles.
• Request a spotter for a safe unrack, protecting your rotator cuffs.
• Lower the bar slowly, touching your lower chest.
• Inhale lowering the bar; exhale pushing back up.
• Control the descent, making it slower than the ascent.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.