CompoundBarbell
Decline Barbell Bench Press
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Set a decline bench and secure your feet under the pads
- Lie back and grasp the bar slightly wider than shoulder width
- Unrack the bar and position it above your lower chest
- Lower the bar to your lower chest with control
- Keep your elbows at about 75 degrees to your body
- Press the bar back up explosively to full extension
- Squeeze your chest hard at the top
- Maintain control and keep feet secured throughout
💡Coaching Cues
- ✓
Lower to lower chest
- ✓
Press explosively
- ✓
Squeeze chest at top
- ✓
Control descent
- ✓
Feet stay secured
- ✓
Full range of motion
⚠️Common Mistakes
- ✗
Not lowering to proper position
- ✗
Bouncing bar off chest
