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Chest

Wide-Grip Decline Barbell Bench Press

Wide-Grip Decline Barbell Bench Press (Start)Wide-Grip Decline Barbell Bench Press (End)
LevelIntermediateEquipmentBarbellMechanicCompoundForcePush

A decline bench press with a wide grip that targets the lower chest.

Strength
Primary musclesChest
Secondary musclesShouldersTriceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %
Effort during a set6.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on a decline bench and secure your feet under the pads.
  2. 2Grip the bar with a wide overhand grip and set your shoulder blades back.

How to perform

  1. 1Unrack the bar and lower it to your lower chest.
  2. 2Keep your elbows at a controlled angle.
  3. 3Touch lightly without bouncing.
  4. 4Press the bar back up to straight arms.

Alternatives

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More with Barbell

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Stretches for Chest

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