{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Decline Barbell Bench Press",
      "kind": "common"
    },
    {
      "text": "Decline Bench Press",
      "kind": "common"
    },
    {
      "text": "Barbell Decline Press",
      "kind": "common"
    },
    {
      "text": "Decline Press",
      "kind": "common"
    },
    {
      "text": "Decline Bench Press Barbell",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major-sternal",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-abdominal",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-adduction",
          "flexion"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "horizontal-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "power-rack",
      "squat-rack"
    ],
    "required": [
      [
        "barbell"
      ],
      [
        "bench",
        "adjustable-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "185"
  },
  "id": "oec:barbell-decline-bench-press",
  "instructions": {
    "setup": [
      "Secure your shins and ankles snugly behind the leg pads of a decline bench.",
      "Lie back so your eyes are directly beneath the racked barbell.",
      "Retract and depress your shoulder blades firmly into the bench pad.",
      "Grasp the bar with a full, pronated grip slightly wider than shoulder-width."
    ],
    "steps": [
      "Unrack the barbell and steady it over your lower chest with arms fully extended.",
      "Lower the bar under control, tucking your elbows roughly 45 degrees relative to your torso.",
      "Touch the lower sternum lightly without bouncing the weight.",
      "Press the bar back up explosively along a slight arc until your elbows reach full extension directly above your chest."
    ],
    "breathing": "Inhale deeply at the top before descending, hold your breath through the bottom transition, and exhale forcefully once past the sticking point.",
    "cues": [
      "Anchor your lower body",
      "Bend the bar",
      "Touch lower chest",
      "Drive back to lockout"
    ],
    "common_faults": [
      {
        "fault": "Bouncing the bar off the ribs or sternum.",
        "correction": "Pause or lightly touch the lower chest under strict control before reversing direction."
      },
      {
        "fault": "Flaring the elbows out perpendicular to the torso.",
        "correction": "Tuck the elbows to approximately 45 to 60 degrees to protect the shoulders and engage the pectorals effectively."
      },
      {
        "fault": "Lifting the pelvis and lower back off the pad during the press.",
        "correction": "Keep your hips planted firmly on the bench and rely on leg pad support for stability."
      }
    ],
    "safety": {
      "precautions": [
        "Always ensure your legs are securely locked into the ankle pads before taking the weight out of the rack.",
        "Rerack carefully to the lower rack pins; the altered decline angle can make misracking easier."
      ],
      "spotter": "recommended"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "rir",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Decline Bench Press",
  "previous_ids": [
    "oec:decline-bench-press-barbell"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Decline Bench Press Barbell",
        "url": "https://wger.de/en/exercise/185/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-bench-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-decline-bench-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-decline-chest-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "wide"
    },
    "incline_degrees": -15,
    "position": "supine",
    "range": "full"
  },
  "status": "active",
  "summary": "A barbell pressing variation performed on a decline bench to emphasize the lower sternal fibers of the chest and triceps with reduced shoulder elevation."
}