Wide-Grip Decline Barbell Bench Press
Works the chest.
- Primary muscles
- Chest
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Barbell
- Level
- Intermediate
- Mechanic
- Compound
- Force
- Push
How to do it
- Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your lower chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Chest exercises
- Barbell Bench Press - Medium Grip Barbell
- Barbell Guillotine Bench Press Barbell
- Barbell Incline Bench Press - Medium Grip Barbell
- Decline Barbell Bench Press Barbell
- Front Raise And Pullover Barbell
- Neck Press Barbell
- Wide-Grip Barbell Bench Press Barbell
- Wide-Grip Decline Barbell Pullover Barbell