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Decline Wide-Grip Bench Press
PushCompoundBarbellIntermediate
Muscles worked
Front
Back
ChestShouldersTriceps
Instructions
- 1Lie 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.
- 2As you breathe in, come down slowly until you feel the bar on your lower chest.
- 3After 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.
- 4Repeat the movement for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Decline Wide-Grip Bench Press
The decline wide-grip bench press combines the benefits of the decline angle, which targets the lower chest, with the wide grip, which shortens the range of motion at the shoulder. It's an advanced variant, useful for those seeking maximal overload on the lower and outer chest, but it requires solid mastery of the classic bench press beforehand.
check_circleBenefits
- check_circleCombines lower-chest targeting with emphasis on the outer chest
- check_circleShorter range of motion allowing heavier loads
- check_circleGood variant for breaking through a strength plateau
lightbulbExecution tips
- lightbulbMake sure your feet are securely locked before unracking the bar
- lightbulbKeep a slightly tucked elbow despite the wide grip
- lightbulbSave this exercise for sessions where you're already comfortable with the standard decline press
warningCommon mistakes
- warningUnracking the bar without help while in the decline position
- warningExcessively wide grip that overstresses the shoulders
- warningUncontrolled descent due to the unusual angle
helpFrequently asked questions
Does this exercise need a spotter?expand_more
It's recommended; the decline position makes re-racking the bar trickier if you struggle.
Is this exercise suitable for beginners?expand_more
No, it's better to first master the standard decline press before adding the wide grip.
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