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Barbell Wide-Grip Decline Bench Press
Barbell wide-grip decline bench press targets lower chest for strength and hypertrophy, using a decline angle to emphasize pectorals while reducing shoulder stress.
About Exercise
Equipment
Barbell, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest
Shoulders
6/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Forearms
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Adjust decline bench to 15-45 degrees decline. Lie back with head lower than feet, secure feet under pads, grip barbell with wide overhand grip.
- Unrack bar over lower chest with arms extended.
- Inhale and lower bar controllably to lower chest.
- Pause briefly at bottom without bouncing.
- Exhale and press bar up powerfully.
- Squeeze chest at top without locking elbows.
- Repeat for reps, then rerack with spotter help.
Coaching Tips
Form Cues
- Pinch shoulder blades
- Elbows at 45-75 degrees
- Drive through chest
- Keep wrists straight
- Feet planted firmly
Breathing
Inhale during lowering phase; brace core and exhale forcefully during the press.
Tempo
3-1-1
Range of Motion
Lower bar until it touches lower chest; press to full arm extension without elbow lockout.
Safety
Safety Notes
- Use spotter for heavy sets
- Secure feet to prevent sliding
- Avoid if acute shoulder pain
- Maintain neutral wrist position
- No maximum attempts without safety
Spotting
Spotter positions behind and above, hands ready under bar during descent; assist lift if needed without taking over.
Common Mistakes
- Bouncing bar off chest
- Excessive elbow flare
- Arching lower back
- Thumbless grip
- Sliding off bench
When to Avoid
- Shoulder impingement
- Wrist instability
- Lower back strain
Flexibility Needed
- Shoulder horizontal adduction
- Ankle dorsiflexion for foot secure
Build Up First
- Master flat bench press form
- Core bracing competency
Also known as
Wide-Grip Decline Bench Press, Decline Barbell Press Wide Grip, Wide Decline Bench Press
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