Decline Barbell Bench Press

Finally, to round out your lower chest training you have the decline barbell bench press.

This common exercise using the decline bench is a classic standby for most guys when it comes to training the lower chest.


  1. 1
    Lie down on the decline bench
  2. 2
    Grab the barbell wider than shoulder width
  3. 3
    Un-rack the barbell and keep it over your chest with elbows slightly bent
  4. 4
    Let the barbell go down slowly to the lower chest
  5. 5
    Without letting the bar rest completely at the bottom, push it back up explosively
  6. 6
    Contract the chest up top
  7. 7

As it is a barbell bench variation, you can lift heavier on this one but don’t let the weight get so heavy that it ruins your mind-muscle connection.

You do still want those lower chest muscles driving the weight up with each rep so if it begins to feel more like a full body effort, that’s your sign you’ve gone too far.

Back off the weight and you should feel the target muscles better.

Add these seven lower chest exercises to your workout routine, doing at least a couple per session and you will be on the way to maximizing your development.

Don’t become just another ‘bench presser’ in the gym.

While having a strong chest is impressive, having a truly developed chest where both the upper and lower regions are fully defined is more so.

You May Also Like...

alternating superman exercise

Alternating Superman

Barbell row

Barbell Row

Barbell Shrugs

Barbell Shrugs

Lying down face up alignment alternating superman

Floor Pull Overs

Lat Pulldown

Lat Pulldown

Cable Pull Overs

Cable Pull Overs