Elbows flare to 90 degrees
The decline angle combined with flared elbows maximizes anterior shoulder stress.
Overactive muscles
Anterior deltoidPec minor
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Barbell Bench Press (Decline)
Coaching cues
- Decline bench; feet anchored; grip just outside shoulder-width
- Lower to the lower chest; bar touches below the nipple line
- Drive to full lockout; elbows track at 45 degrees
- Targets the sternal head of the pec; reduces anterior shoulder stress
Common faults 2
Not reaching full lockout
Tricep and upper pec are never fully loaded at the top of the decline.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗