Chest / Advanced / Compound (multi-joint)

Decline Barbell Neck Press

A wide-grip barbell press lowered toward the upper chest/neck on a decline bench to emphasize the chest.

At a glance

Primary

Chest

Secondary

Front delts, Triceps

Equipment

Barbell, Bench

Movement pattern

Horizontal push

Level

Advanced

Type

Chest, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a decline bench with your legs secured.
2. Grip the bar wider than shoulder width and hold it over your upper chest with arms extended.
3. Lower the bar toward the top of your chest near the neck with elbows flared.
4. Press it back up to full extension.

Tips

• Use a light weight and a spotter; the bar path is close to the neck.
• Control the descent.

Common mistakes

• ✗ Doing it heavy or without safeties.

  Why it hurts: The bar comes down to the neck with flared elbows; a missed rep can land the bar on the throat, and the shoulders are in an impingement position.

  ✓ Instead: Use light weight with safety pins or a spotter. Most people are better served by a dumbbell press or cable fly.

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