# Reverse-Grip Decline Bench Press

URL: https://heatsy.app/ex/decline-supinated-barbell-bench-press

Also known as: Decline Reverse-Grip Bench Press, Underhand Decline Bench Press

Variation of: [Decline Barbell Bench Press](https://heatsy.app/ex/decline-barbell-bench-press)

Body region: Chest, Arms, Shoulders

## Equipment

- Barbell
- Adjustable Bench
- Squat Rack

## Technique

1. Set the bench to a slight decline and lock your legs under the pads.
2. Grip the bar underhand, palms facing you, hands about shoulder width apart.
3. Unrack with a spotter and hold the bar over your lower chest.
4. Lower the bar to the bottom of your chest, elbows close to your sides.
5. Press back up until your arms are straight.

### Cues

- Wrap your thumbs fully around the bar.
- Keep your wrists straight, not bent back.

### Common mistakes

- Using a thumbless grip: the bar can roll out of the hands.
- Training heavy without a spotter.

## Variations

- [Wide-Grip Decline Bench Press](https://heatsy.app/ex/decline-wide-barbell-bench-press)

## Alternatives

- [Barbell Bench Press](https://heatsy.app/ex/barbell-bench-press)
- [Decline Dumbbell Bench Press](https://heatsy.app/ex/decline-dumbbell-bench-press)
- [Smith Machine Decline Bench Press](https://heatsy.app/ex/smith-decline-bench-press)