How to do the Barbell Decline Wide-grip Press
Barbell Decline Wide-grip Press is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Barbell Decline Wide-grip Press demonstration · © GymiaFit
Barbell Decline Wide-grip Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Decline Wide-grip Press step by step
- 1Lie on a decline bench with your feet secured and your head lower than your hips.
- 2Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- 3Lower the barbell to your chest, keeping your elbows out to the sides.
- 4Push the barbell back up to the starting position, fully extending your arms.
- 5Repeat for the desired number of repetitions.
Barbell Decline Wide-grip Press — questions
What muscles does the Barbell Decline Wide-grip Press work?
The Barbell Decline Wide-grip Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Barbell Decline Wide-grip Press?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Decline Wide-grip Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Decline Wide-grip Press?
Barbell Bench Press, Barbell Decline Bench Press, Barbell Guillotine Bench Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Decline Wide-grip Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.