Wide-Grip Decline Barbell Bench Press

Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your lower chest. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.

Wide-Grip Decline Barbell Bench Press primarily trains the chest, with the shoulders and triceps contributing. The exact demand depends on your setup, range, and chosen load.

Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position.

Related options include Wide-Grip Barbell Bench Press, Barbell Bench Press - Medium Grip, Decline Barbell Bench Press. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.