Decline Bench Press Wide Grip

[2]

Description

Step 1: Set your supports on the decline bench so you can unrack the barbell and be in proper position to perform the decline press.

Step 2: After loading the weights, secure your legs on the end of the bench and lie down with your spine in a neutral position. Position yourself on the bench so that the bar is directly over your eyes/nose area. To utilize a wide grip, put your index finger on the rings of the barbell. With your lower body as tight as possible, keep your shoulder blades together and make sure your traps and upper back are tight. When grasping the bar, wrap your thumbs around the bar tightly and make sure your palms are facing forward.

Step 3: Keeping your elbows tucked, inhale and then unrack the weight, also ensuring your wrists remain in a neutral position. While keeping your air in, lower the weight in a controlled motion with the bar in line with your lower chest until the bar touches that area. Your arms should remain perpendicular to the floor throughout this movement. With a wide grip, keep your elbows tucked to ensure shoulder safety.

Step 4: After the bar touches your lower chest, press the weight back up in a straight line to its original starting position until your arms are locked out, exhaling only once the rep is completed. Your feet won’t be on the floor during this exercise, but try to keep your lower body tight, your shoulder blades pushed together and your elbows are tucked for maximum performance.

Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then rack the weight, or have your spotter help you rack the weight in a controlled manner. Weight can be added to the bar between sets.

Benefits:

Often neglected, the decline press is an underrated compound pressing movements. When used correctly, it can be a tremendous movement for your chest, triceps and shoulders. It can be a great aid for improving your regular bench press, and can also stand alone as an ideal compound movement for the upper body.

With a wider grip, there is even more concentration placed on the chest than a regular decline press, and especially the lower and outer chest. The chest is recruited to a greater degree, which can allow you to use more weight than a decline bench if performed properly.
A wider grip also means the bar is traveling a shorter distance than a decline bench, but because of the additional stress placed on the chest and joints, proper form is imperative to avoid injury.

YouTube Video ID:

bKht3KrNM_A

Target Body Parts: Chest
Equipment Needed: Barbell, Decline Bench, Weights.

Related to Decline Bench Press Wide Grip

Incline PVC Press With Hanging Kettlebells [6]

Incline Dumbbell Fly Quarter Rep Method [7]

Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...

Incline Dumbbell Fly 4 Count Stretch At Bottom [8]

Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...

Incline Dumbbell Fly [9]

Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...

Flat Bench Dumbbell Fly Quarter Rep Pump Method [10]

Flat Bench Dumbbell Fly Quarter Rep Method [11]

Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...

Flat Bench Dumbbell Fly [12]

Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...

Incline Dumbbell Press [13]

Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...

Flat Bench Dumbbell Press [14]

Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...

Cable Crossover [15]

Step 1: Attach a single handle to the top pulley of both cable attachments and then stand in the middle of the cable machine. Firmly grasp each handle with your palms facing each other. Step 2: While standing in the middle, take a slight step forward (it doesn’t matter which foot) and slightly bend your torso forward from the waist....

If you are not directed to the Trainer click HERE [1]

Decline Bench Press Wide Grip