Chest / Intermediate / Compound (multi-joint)

Decline Wide-Grip Barbell Bench Press

A barbell press on a decline bench with a wide grip that emphasizes the lower and outer chest.

At a glance

Primary

Chest

Secondary

Triceps, Front delts

Equipment

Barbell, Bench

Movement pattern

Horizontal push

Level

Intermediate

Type

Chest, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a decline bench with your legs secured and head lower than your feet.
2. Grip the bar wider than shoulder width, unrack it and hold it over your lower chest with arms straight.
3. Lower the bar to your lower chest.
4. Press it back up to full extension.

Tips

• Use a spotter; unracking on a decline is awkward.
• Do not bounce the bar off the chest.

Common mistakes

• ✗ Legs not locked in under the pads.

  Why it hurts: You can slide down the bench with the bar overhead.

  ✓ Instead: Hook the legs securely before unracking and use a spotter.

• ✗ Lowering the bar to the neck or upper chest.

  Why it hurts: The shoulders flare and a slip can land the bar on the throat.

  ✓ Instead: Lower to the lower chest with the elbows tucked.

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