Exercise Library
Pushcompound

DECLINE BENCH PRESS

Spartan Standard — 300WOD helmet mark

Barbell press on a declined bench. Emphasises the lower chest.

OFFICIAL 300WOD TUTORIAL

300WOD helmet mark

Official 300WOD Tutorial

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HOW TO PERFORM

  1. 1

    Set the bench to a decline angle. Secure feet under the pad.

  2. 2

    Grip slightly wider than shoulder width.

  3. 3

    Lower the bar to the lower chest.

  4. 4

    Press back to full lockout.

THE STANDARD

Bar touches the lower chest each rep. Full lockout at the top.

COACHING CUES

Bar to lower chestFull lockoutControlled descent

COMMON MISTAKES

  • Bar not touching the chest.

  • Bouncing the bar.

SCALING / SUBSTITUTIONS

  • Flat bench press as a regression.

  • Reduce load.

300WOD APPLICATION

The decline bench press appears at Elite and Spartan Standards for lower chest development.

RELATED EXERCISES

Bench Press
Push
Incline Bench Press
Push
Dumbbell Press
Push

MOVEMENT DETAILS

Movement Category
Push
Movement Type
compound
Equipment
BarbellBenchRack
Primary Muscles
ChestTriceps
Secondary Muscles
Anterior Deltoids
Standards
Foundation
Hoplite
Elite
Spartan
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