The barbell declined bench press may turn your body upside down, but it is a great exercise for improving chest strength.
In this short guide, we will tell you how to perform the barbell declined bench press.
How to Do the Perfect Barbell Declined Bench Press
Lower the Bar Slowly - Don't let it drop; control the descent.
For the barbell declined bench press, you need to have a barbell and a bench with footpads. The footpads are essential because of the body's position (head down and legs up), which requires an added level of stability.
Before starting, make sure your bench with footpads is adjusted to a declined angle of 15 to 30 degrees.
Next, grab the barbell. Make sure you're holding it above your chest, not your head or neck, with your hands grasping the barbell a little bit wider than shoulder-width apart. Hold the barbell as firmly as possible, keeping your wrists as straight as you can.
While lowering the barbell, keep your elbows at a 45-degree angle (This is a great recommendation for most beginners, you can change this over time).
5 Alternatives to the Barbell Declined Bench Press
Remember to breathe!
Looking for alternatives to the barbell declined bench press? Here are our 5 best suggestions:
- 1. Normal barbell bench press: It's the very same exercise but with zero bench inclination - the most classic and popular chest exercise!
- 2. Incline dumbbell bench press: Despite being more focused on the upper chest, this is a great alternative exercise for people who may not have access to a barbell and bench with footpads.
- 3. Dumbbell fly: The ideal alternative for anyone who just dont like the decline.
- 4. Pec deck: Arguably one of the safest alternative to the barbell declined bench press, as it isolates the chest muscles not only efficiently but safely. That's because of the unrivaled stability granted by the pec deck machine.
- 5. Push-ups: No gym equipment at all? The OG chest exercise - good ol' push-ups - is still an effective way to build a more developed chest.
4 Common Mistakes To Avoid
Keep Wrists Neutral - Avoid excessive bending to prevent strain.
To wrap things up, let's take a look at 3 common mistakes that should be avoided when performing the barbell declined bench press:
- 1. Lowering the barbell too fast: When you lower the barbell too fast, you're not only compromising on the effectiveness of your workout but also risking severe trauma to the ribs and sternum, depending on how heavy the barbell is.
- 2. Allowing the wrists to bend: If you have healthy wrists and notice no pain, then you should be fine. For other people that notices pain in their wrist - try to straighten them more.
- 3. Snubbing the footpads: In case you don't have access to a bench with footpads, ensure you have both feet placed on the floor or some kind of box.