Decline Wide-Grip Barbell Bench Press
Differentiation: Mechanics
This variation of a decline chest press is unique. Here is how: you hold the Olympic bar with a wide grip. Using this hand position recruits your outer chest muscles.
Starting Position
To get into starting position, do this...
1) Locate a stationary decline bench.
2) Set the Olympic bar on the bench's pegs so it is an arms' length above you.
3) Load plates onto the Olympic Bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Lie back on the decline bench - with your lower legs folded over the high end.
6) Secure your feet under the foot brace.
7) Grasp the bar with your hands wide apart - with your palms facing forward.
8) Lift the bar off the bench's pegs and move it forward so the bar is directly above your chest.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you gradually lower the bar
3) ...until the bar is slightly above your chest.
4) Then, exhale as you lift the bar straight upward,
5) ...until your arms are fully extended.
6) Lock your elbows and hold for a count of one second.
7) Then, again lower the bar
8) ...until the bar is close to your chest.
9) Repeat reps for a full set.
10) Return the bar to the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Keep your elbows flared outward.
Be sure to maintain control of the bar. Do not allow the bar to tilt forward or backwards. Keep your arms perpendicular to the floor.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Press your shoulder blades firmly into the bench while pushing up each rep.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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