Wide-Grip Decline Barbell Bench Press

Form sequence

1. 01 · setup

   Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.

2. 02 · lower · Key step

   As you breathe in, come down slowly until you feel the bar on your lower chest.

3. 03 · press

   After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.

4. 04 · repeat

   Repeat the movement for the prescribed amount of repetitions.