Wide-Grip Decline Bench Press
Also known as: Decline Wide-Grip Bench Press
Variation of: Decline Barbell Bench Press
Body region
Equipment
Technique
- Set the bench to a slight decline and lock your legs under the pads.
- Lie back with your eyes under the bar and pull your shoulder blades together.
- Grip the bar clearly wider than your shoulders and unrack it over your lower chest.
- Lower the bar under control until it touches the lower part of your chest.
- Press back up until your arms are straight.
Cues
- Keep the shoulder blades pinned to the bench through the set.
- Stop the descent at the chest; the wide grip shortens the range.
- Work with a spotter or safety arms: a failed rep head-down is hard to escape.
Common mistakes
- Taking a grip so wide the shoulders hurt at the bottom.
- Bringing the bar toward the neck instead of the lower chest.
- Bouncing the bar off the chest.