Decline Bench Press (Barbell)
Lie on a bench set head-down and press a barbell from the lower chest to arm's length. Also called Decline Bench Press.
- Pattern
- Press forward
- Equipment
- Barbell
- Works
- Chest, triceps
- Loads
- Shoulders, elbows, wrists
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Elbow Cable Fly
A fly's elbow stays fixed, so no elbow bend loads it.
Wrist Chest Press (Machine)
Fixed handles, so the wrist stays out of the press.
When it stalls, these usually help
Direct work for your triceps, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.