How to do the Barbell Reverse Grip Decline Bench Press
Barbell Reverse Grip Decline Bench 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 Reverse Grip Decline Bench Press demonstration · © GymiaFit
Barbell Reverse Grip Decline Bench Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Reverse Grip Decline Bench 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 reverse grip, slightly wider than shoulder-width apart.
- 3Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- 4Pause for a moment at the bottom, then push the barbell back up to the starting position.
- 5Repeat for the desired number of repetitions.
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Barbell Reverse Grip Decline Bench Press — questions
What muscles does the Barbell Reverse Grip Decline Bench Press work?
The Barbell Reverse Grip Decline Bench Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Barbell Reverse Grip Decline Bench 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 Reverse Grip Decline Bench 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 Reverse Grip Decline Bench Press?
Barbell Bench Press, Barbell Decline Bench Press, Barbell Decline Wide-grip 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.
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