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Barbell Reverse-Grip Decline Bench Press
Barbell reverse-grip decline bench press that targets lower and upper chest, triceps, and front shoulders to build strength and hypertrophy; a shoulder-friendly variation emphasizing triceps activation.
About Exercise
Equipment
Barbell, Decline Bench
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest, Upper Chest
Triceps
9/10Lateral Head, Medial Head
Shoulders
7/10Anterior Delts
Forearms
4/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Lie on a decline bench angled 30-45 degrees with feet hooked under pads and head at the lower end. Grip the barbell with an underhand supinated grip slightly wider than shoulders.
- Unrack the bar over your upper chest with arms extended.
- Inhale and lower the bar to your lower chest, keeping elbows tucked.
- Pause briefly at the bottom without bouncing.
- Exhale and press the bar up in a slight arc to full extension.
- Repeat for reps, then rack the bar with control.
Coaching Tips
Form Cues
- Elbows tucked tight
- Squeeze chest at top
- Maintain forearm verticality
- Arch upper back slightly
- Control the descent
Breathing
Inhale during the lowering phase and exhale forcefully during the press while bracing your core.
Tempo
4-1-1
Range of Motion
Lower bar until it touches lower chest with elbows at 45 degrees from torso; press to full arm extension without locking elbows.
Safety
Safety Notes
- Use spotter for unracking and heavy sets
- Set safety pins at chest level
- Avoid if wrist or shoulder pain present
- Start with light weights to master grip
Spotting
Spotter stands behind and grips bar at wrist level during concentric; assist on failed reps by lifting from chest.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off chest
- Incomplete range of motion
- Grip too narrow causing wrist strain
When to Avoid
- Shoulder impingement
- Wrist instability
- Acute elbow pain
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Wrist extension mobility
Build Up First
- Master basic bench press form
- Comfort with decline position
- Secure reverse grip practice
Also known as
Reverse Grip Decline Bench Press, Decline Reverse Grip Press, Underhand Decline Bench Press
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