The barbell reverse grip decline bench press is a chest exercise performed on a decline bench using a barbell with a reverse (underhand) grip. This variation targets the lower chest and places additional emphasis on the tricep and shoulders.
Also Works
TricepsShoulders
How to Perform
1
Lie on a decline bench with your feet secured and your head lower than your hips.
2
Grasp the barbell with a reverse grip, slightly wider than shoulder-width apart.
3
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
4
Pause for a moment at the bottom, then push the barbell back up to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Grip the bar with palms facing you (supinated) at shoulder width and unrack carefully with a spotter.
•Lower the bar to your lower chest, keeping your elbows tucked close to your sides.
•Press the bar in a slight arc back toward the rack to maintain the proper bar path.
Common Mistakes
•Attempting to unrack without a spotter, which is dangerous with a reverse grip on a decline.
•Gripping too wide, which weakens the reverse grip and increases the risk of the bar slipping.
•Flaring the elbows out, which negates the benefit of the reverse grip for upper chest and tricep activation.
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