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Exercise 0036 · REF hl8DUh8

Barbell Decline Wide-Grip Press exercise animation

Barbell Decline Wide-Grip Press

Category
Chest
Equipment
Barbell
Target
Pectorals

The wide-grip decline press spreads the hands further apart while pressing from a downward angle, biasing the outer and lower chest more than a standard-grip decline press. It shortens the range of motion at the shoulder, which some lifters find easier on cranky shoulders than a full-range flat press. Keep the wrists stacked over the elbows to avoid unnecessary strain at a wider grip.

How to Do the Barbell Decline Wide-Grip Press

  1. Lie on a decline bench with your feet secured and your head lower than your hips.
  2. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
  3. Lower the barbell to your chest, keeping your elbows out to the sides.
  4. Push the barbell back up to the starting position, fully extending your arms.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Decline Wide-Grip Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals Barbell Incline Bench Press Barbell Incline Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have barbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Barbell Decline Wide-Grip Press work?
The Barbell Decline Wide-Grip Press primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Barbell Decline Wide-Grip Press?
The Barbell Decline Wide-Grip Press is done with a barbell.
What's a good alternative to the Barbell Decline Wide-Grip Press?
If you don't have access to a barbell, the Archer Push Up targets the same pectorals using body weight instead.