Wide-Grip Decline Barbell Bench Press

Build lower chest strength with this decline barbell variation.

This pressing variation lowers the bench angle to emphasize the lower chest. The wide grip further stretches the pecs, helping to build chest size and pressing power.

Instructions

  1. Set a decline bench under a barbell rack and secure your feet under the pads.
  2. Grip the bar with a wide, overhand grip and unrack it with arms extended.
  3. Inhale and lower the bar slowly to your lower chest.
  4. Press the bar back up, locking out your elbows while squeezing your chest.
  5. Repeat for reps, focusing on control throughout the set.

Related Muscle Groups