Skip to content

Wide-Grip Decline Barbell Bench Press

Chest ·Barbell ·Intermediate

Muscles worked

Chest Shoulders Triceps

How to do Wide-Grip Decline Barbell Bench Press

  1. 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.
  2. As you breathe in, come down slowly until you feel the bar on your lower chest.
  3. 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.
  4. Repeat the movement for the prescribed amount of repetitions.

Track Wide-Grip Decline Barbell Bench Press in Coach JI

Log every set, watch your strength curve, and get an AI coach that counts your reps and checks your form from your phone camera. Free while we're in our first year.

Start free

More chest exercises