# Wide-Grip Decline Bench Press

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

Also known as: Decline Wide-Grip 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. Lie back with your eyes under the bar and pull your shoulder blades together.
3. Grip the bar clearly wider than your shoulders and unrack it over your lower chest.
4. Lower the bar under control until it touches the lower part of your chest.
5. 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.

## Variations

- [Reverse-Grip Decline Bench Press](https://heatsy.app/ex/decline-supinated-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)