Wide-Grip Decline Barbell Bench Press

Chest · Barbell

How to do it

Lie on a decline bench with your legs locked in and grip the bar about three inches wider than your normal press. Unrack and hold it perpendicular to your torso. Lower to your lower chest, breathing in, pause and press. The decline shortens the range, the wide grip shortens it a little more: this is the bench variant that moves the most weight, and also the one with the least range. You feel it low on the chest. The classic mistake is living on this version because the number is big.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Shoulders, Triceps

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