TETSUBarbell Reverse Grip Decline Bench Press
The Barbell Reverse Grip Decline Bench 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 Reverse Grip Decline Bench Press
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Grasp the barbell with a reverse grip, slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Reverse Grip Decline Bench Press work?
The Barbell Reverse Grip Decline Bench Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Barbell Reverse Grip Decline Bench Press?
You need a barbell to perform the Barbell Reverse Grip Decline Bench Press.
How many sets and reps of the Barbell Reverse Grip Decline Bench Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Reverse Grip Decline Bench 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.
Track it in Tetsu
Log your sets, see your chest volume climb, and let AI plan your week. Scan the code or grab the app — free to start.