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Chest Exercise · Barbell

Barbell Reverse Grip Decline Bench Press exercise animation

Barbell Reverse Grip Decline Bench Press

Category
Chest
Equipment
Barbell
Target
Pectorals

The reverse grip decline bench press combines an underhand grip with a downward bench angle, an unusual combination that emphasizes the lower and inner chest while reducing shoulder strain for some lifters. It's not a common variation, so start light until the bar path feels natural. Keep the elbows tracking down toward the hips rather than flaring wide.

How to Do the Barbell Reverse Grip Decline Bench Press

  1. Get positioned on a decline bench with your feet locked in and your head lower than your hips.
  2. Take hold of the bar with a reverse (underhand) grip, hands a bit wider than shoulder width.
  3. Lift the bar off the rack and bring it down toward your chest slowly, keeping your elbows tucked close.
  4. Hold briefly once it reaches your chest, then drive it back up to the starting position.
  5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

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