Wide-Grip Decline Barbell Bench Press
How to do the Wide-Grip Decline Barbell Bench Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Shoulders, Triceps
Barbell
How to do the 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.
Log it, see it on your body.
Every Wide-Grip Decline Barbell Bench Press set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
More chest exercises
Wide-Grip Decline Barbell Bench Press: common questions
What muscles does the Wide-Grip Decline Barbell Bench Press work?
The Wide-Grip Decline Barbell Bench Press primarily works the Chest. It also recruits the Shoulders and Triceps as supporting muscles.
Is the Wide-Grip Decline Barbell Bench Press suitable for beginners?
The Wide-Grip Decline Barbell Bench Press is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Wide-Grip Decline Barbell Bench Press?
To do the Wide-Grip Decline Barbell Bench Press you'll need a barbell.
Is the Wide-Grip Decline Barbell Bench Press a compound or isolation exercise?
The Wide-Grip Decline Barbell Bench Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Wide-Grip Decline Barbell Bench Press with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Wide-Grip Decline Barbell Bench Press sets, free.
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