Barbell Decline Reverse-Grip Bench Press
The Barbell Decline Reverse-Grip Bench Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: barbell, decline bench and weight plates.
Required Equipment
Barbell Decline Reverse-Grip Bench Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
How to do the Barbell Decline Reverse-Grip Bench Press
Secure your feet firmly at the end of the decline bench and lie back with your head lower than your torso.
Grasp the barbell with an underhand, shoulder-width grip, keeping your wrists straight and stable.
Unrack the barbell carefully and hold it directly over your lower chest with your arms fully extended.
Inhale as you slowly lower the bar toward your upper chest, keeping your elbows tucked close to your body.
Exhale as you press the barbell back up along the same path to the starting position, fully extending your arms.
Barbell Decline Reverse-Grip Bench Press FAQs
What muscles does the Barbell Decline Reverse-Grip Bench Press work?
The Barbell Decline Reverse-Grip Bench Press mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Barbell Decline Reverse-Grip Bench Press?
Barbell, decline bench and weight plates.
Is the Barbell Decline Reverse-Grip Bench Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Decline Reverse-Grip Bench Press go on?
It belongs on push day in a push/pull/legs routine.
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