Wide Grip Decline Barbell Bench Press

Exercise Tips

  • Perform exercise with a spotter
  • Do not bounce the bar off your chest, simply touch it to
    it

Wide Grip Decline Barbell Bench Press

This exercise targets your lower chest and provides a low cardio benefit. It also works your shoulders and triceps.

Muscle Group

Pectoralis Minor (Lower Chest), Deltoids (Shoulders), Triceps

Frequency

2 Days a Week to
3 Days a Week

Equipment

Free Weight Decline Bench, Barbell

Cardiovascular Benefit

Low

Muscle Group: Pectoralis Minor (Lower Chest), Deltoids (Shoulders), Triceps

Equipment: Free Weight Decline Bench, Barbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Lower Chest


Starting Position: Position yourself on the bench with your feet locked into place. Lift the barbell off the rack and hold it over your chest with an overhand grip. Your hands should be as wide as comfortable possible on the barbell.

  1. 1 Exhaling, lift the barbell off your chest in an explosive manner, until your arms are fully extended.
  2. 2 Inhale and slowly lower the bar back to your chest.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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