Decline Barbell Bench Press
The Decline Barbell Bench Press primarily works the Pectoralis Major (Sternal), Pectoralis Minor, Triceps (Long Head), with secondary activation of the Anterior Deltoid, Triceps (Lateral Head), Triceps (Medial Head) and stabilizer support from the External Obliques, Rectus Abdominis, Serratus Anterior. It is a barbell compound exercise at intermediate difficulty.
Barbell bench press performed on a declined bench emphasizing lower chest.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal), Pectoralis Minor, Triceps (Long Head) |
| Secondary | Anterior Deltoid, Triceps (Lateral Head), Triceps (Medial Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Pectoralis Minor (chest)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Triceps (Lateral Head) (triceps)
- Secondary Muscle Triceps (Medial Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
Instructions
- Preparation: Lie supine on bench. Grasp barbell with overhand grip, hands shoulder-width apart. Execution: Press weight forward and away from chest until arms are extended. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Pectoralis Major (Sternal), Pectoralis Minor, Triceps (Long Head).
Alternative Exercises
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