Decline Press (Barbell)
The Barbell Decline Press is a compound chest exercise performed on a downward-sloping bench to target the lower pectorals. It allows for heavy loading with reduced strain on the shoulders compared to flat or incline variations.
Since the decline angle often allows for heavier lifting than other press variations, the AI's ability to track load intensity relative to your RPE is crucial for preventing overtraining. By analyzing your tricep and chest recovery from previous sessions, the app can auto-adjust your weight recommendations to ensure you are stimulating muscle growth without compromising joint safety. Additionally, if you have logged shoulder pain in the past, the system recognizes this movement as a joint-friendly alternative to the flat bench and can prioritize it in your programming.
Form Cues
- Hook your legs firmly under the bench pads to secure your position.
- Lower the bar slowly to the bottom of your chest or sternum.
- Keep your elbows tucked at roughly a 45-degree angle to your torso.
- Drive the bar back up in a controlled arc toward your eyes.
- Don't bounce the barbell off your ribcage at the bottom of the movement.
- Don't flare your elbows out to 90 degrees, as this stresses the shoulders.
- Don't lift your head or hips off the bench while pressing.
- Don't let the bar drift too far forward over your stomach.
Common Mistakes
- Bouncing the bar off the chest
- Excessive elbow flare
- Reducing range of motion
- Losing leg tension/stability
- Unracking with loose shoulders
Muscles Worked
This exercise primarily targets the sternocostal head of the pectoralis major, commonly known as the lower chest, providing a thick and developed look to the pecs. It also heavily recruits the triceps for the lockout and minimizes anterior deltoid involvement, allowing you to focus sheer power on the chest muscles.
Primary
Secondary
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