Decline Bench Press (Barbell)
Also called Barbell Decline Bench Press, BB Decline Bench Press
How to do it
Set the bench to –15 to –20° — a shallow negative is all you need, steeper adds little and makes getting set awkward. Lower the bar to the lower chest, emphasising lower pec contraction.
Setup
Set the bench to a shallow decline, secure your legs, and lie with your eyes beneath the racked bar. Pin your shoulder blades down and together, plant against the leg supports, and grip slightly wider than shoulder width with wrists stacked.
Where you should feel it
Across the lower-to-mid chest through the drive, with the triceps assisting near lockout. If the front shoulders dominate, keep the bar over the lower chest and avoid letting the elbows flare.
When to use it
Use as a heavy horizontal-press alternative when the shallow decline feels stable and lets you train the chest comfortably. It fits early in the session for strength or moderate-rep pressing, but requires secure leg supports and safeties or a spotter.