Barbell Decline Wide-Grip Press
The Barbell Decline Wide-Grip Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: barbell, decline bench and weight plates.
Required Equipment
Barbell Decline Wide-Grip Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
How to do the Barbell Decline Wide-Grip Press
Secure your legs firmly at the end of the decline bench and lie back with your head lower than your torso.
Grip the barbell wider than shoulder-width apart with an overhand grip to emphasize your lower chest.
Unrack the barbell carefully and hold it directly above your lower chest with your arms fully extended.
Inhale as you slowly lower the bar down in a controlled motion until it gently touches your lower chest.
Exhale as you press the barbell back up to the starting position by extending your arms and squeezing your chest.
Barbell Decline Wide-Grip Press FAQs
What muscles does the Barbell Decline Wide-Grip Press work?
The Barbell Decline Wide-Grip Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Barbell Decline Wide-Grip Press?
Barbell, decline bench and weight plates.
Is the Barbell Decline Wide-Grip 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 Wide-Grip Press go on?
It belongs on push day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.