Barbell Reverse Grip Decline Bench Press
Description
The barbell reverse grip decline bench press uses an underhand (supinated) grip while pressing on a decline bench. The combination targets the lower pec fibers heavily while reducing front delt involvement. The underhand grip also forces stricter elbow path and reduced shoulder strain compared to a standard grip.
Muscle Group
Equipment Required
Barbell Reverse Grip Decline Bench Press Instructions
- Set up a decline bench with feet secured on the foot pads.
- Lie back and grip the bar with palms facing you (underhand grip), shoulder-width apart.
- Pull your shoulder blades back and brace your core.
- Use a spotter to hand off the bar safely (the underhand unrack is awkward).
- Hold the bar over your lower chest with arms extended.
- Lower the bar with control to your lower chest, keeping elbows tucked.
- Press the bar back up by squeezing the lower pecs and extending the elbows.
- Lock out at the top with arms straight, then lower again with control.
Barbell Reverse Grip Decline Bench Press Form & Visual
Barbell Reverse Grip Decline Bench Press Benefits
- Maximally targets the lower chest fibers
- Reduces front deltoid involvement
- Forces stricter elbow path with the underhand grip
- Less shoulder strain than the standard grip for some lifters
- Excellent for chest specialization
- Strong tricep engagement from the elbow position
Barbell Reverse Grip Decline Bench Press Muscles Worked
- Pectoralis major (lower fibers)
- Triceps brachii
- Anterior deltoid
Barbell Reverse Grip Decline Bench Press Variations & Alternatives
- Barbell Decline Bench Press
- Barbell Reverse Grip Bench Press
- Barbell Wide Reverse Grip Bench Press
- Dumbbell Decline Bench Press
