TETSUBarbell Decline Wide-Grip Press
The Barbell Decline Wide-Grip Press is a barbell exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Barbell Decline Wide-Grip Press
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows out to the sides.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Decline Wide-Grip Press work?
The Barbell Decline Wide-Grip Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Barbell Decline Wide-Grip Press?
You need a barbell to perform the Barbell Decline Wide-Grip Press.
How many sets and reps of the Barbell Decline Wide-Grip Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Decline Wide-Grip Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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