Wide-Grip Decline Barbell Bench Press
A decline barbell press with a wider-than-normal grip, combining the lower-chest angle of the decline with the extra chest bias and short bar path of a wide grip.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Hook your legs under the pads of a decline bench, lie back and grip the bar about three inches wider than shoulder width on each side.
Unrack the bar, ideally with a spotter, and hold it over your lower chest with arms locked.
Lower it slowly to the lower chest.
Pause briefly without bouncing.
Press back to lockout, then rack the bar before sitting up.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Control the descent
Shoulder blades pinned
Press in a straight line
Common mistakes
Letting the bar drift toward the face
Flaring the elbows out to 90 degrees
Sitting up with the bar still in hand
Safety notes
A spotter is strongly recommended; the decline position makes a missed rep hard to escape.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.