Wide-Grip Decline Barbell Bench Press

Technique

How to perform Wide-Grip Decline Barbell Bench Press

1. Secure your legs in the decline bench supports and position your upper back firmly on the pad.
2. Take a wide overhand grip that lets your wrists sit above your elbows near the bottom.
3. Unrack the bar and steady it above your chest with the elbows extended and the bar parallel to the floor.
4. Bend your elbows to lower the bar under control toward your lower chest without bouncing.
5. Press the bar back above your chest while keeping your torso and secured legs in position.
6. After the final repetition, return the bar securely to both hooks.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head.