Target Muscle

    Chest

    Equipment

    Barbell

    Difficulty

    Intermediate

    Category

    Strength

    ChestBarbell

    Barbell Decline Wide Grip Press

    The barbell decline wide grip press is a compound chest exercise performed on a decline bench using a barbell with a wide grip. It targets the lower portion of the pectoral muscles and also engages the tricep and shoulders.

    Also Works

    TricepsShoulders

    How to Perform

    1. 1

      Lie on a decline bench with your feet secured and your head lower than your hips.

    2. 2

      Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.

    3. 3

      Lower the barbell to your chest, keeping your elbows out to the sides.

    4. 4

      Push the barbell back up to the starting position, fully extending your arms.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Chest Exercises

    Master The Barbell Decline Wide Grip Press with Forge

    Get personalized coaching, form feedback, and workout plans featuring Barbell Decline Wide Grip Press and other exercises tailored to your goals.

    Join the Waitlist