Barbell Decline Wide Grip Press
Description
The barbell decline wide grip press combines two chest-focused techniques. The decline bench targets the lower pec while the wide grip emphasizes the outer chest fibers. The combination is a strong specialization variation for the outer-lower chest, building width and depth in the pec.
Muscle Group
Equipment Required
Barbell Decline Wide Grip Press Instructions
- Set up a decline bench with feet secured on the foot pads.
- Lie back with eyes under the bar.
- Grip the bar wider than shoulder-width.
- Pull your shoulder blades back into the bench.
- Unrack the bar and hold it over your lower chest with arms extended.
- Lower the bar with control to your lower chest.
- Allow your elbows to flare more than a standard press.
- Press the bar back up by squeezing the chest.
Barbell Decline Wide Grip Press Form & Visual
Barbell Decline Wide Grip Press Benefits
- Targets outer lower chest fibers
- Wide grip emphasizes outer pec
- Decline angle hits lower chest
- Builds chest width and depth
- Useful for chest specialization
- Strong pec stretch at the bottom
Barbell Decline Wide Grip Press Muscles Worked
- Pectoralis major (outer and lower fibers)
- Triceps brachii
- Anterior deltoid
Barbell Decline Wide Grip Press Variations & Alternatives
- Barbell Decline Bench Press
- Barbell Wide Bench Press
- Dumbbell Decline Press
- Decline Push Up
