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Wide-Grip Decline Barbell Bench Press

A intermediate strength exercise for the chest, done with a barbell.

Wide-Grip Decline Barbell Bench Press: starting positionWide-Grip Decline Barbell Bench Press: finishing position
Main muscles
Chest
Also works
Shoulders and Triceps
Equipment
Barbell
Level
Intermediate
Type
Compound
Movement
Push

How to do the Wide-Grip Decline Barbell Bench Press

  1. Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
  2. As you breathe in, come down slowly until you feel the bar on your lower chest.
  3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  4. Repeat the movement for the prescribed amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Wide-Grip Decline Barbell Bench Press

Questions

What muscles does the Wide-Grip Decline Barbell Bench Press work?

Mainly the chest, with the shoulders and triceps helping.

Is the Wide-Grip Decline Barbell Bench Press good for beginners?

It's rated intermediate. Beginners can build up to it with Barbell Bench Press - Medium Grip first.

What can I do instead of the Wide-Grip Decline Barbell Bench Press?

Good alternatives that train the chest: Barbell Guillotine Bench Press, Neck Press, Wide-Grip Barbell Bench Press or Wide-Grip Decline Barbell Pullover.

How many sets and reps of the Wide-Grip Decline Barbell Bench Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).