Barbell Decline Wide Grip Press To Build A Wide And Strong Chest

Barbell Decline Wide Grip Press essentially is a really good physical exercise to enhance your Chest. Do you need to acquire excellent technique and get stronger Chest fast? You need to implement our article so that you begin straight away.

Barbell Decline Wide Grip Press Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Sternal
  • Other Muscles (Secondary) Worked: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
  • Equipment: Barbell and Decline Bench
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Barbell Decline Wide Grip Press Procedure

  • To begin, lie down on the decline bench with your feet under your knees to brace.
  • Un-rack the barbell from the rack with a wide overhand grip and bring the bar directly over your chest.
  • Lower the weight to your chest, moving the bar in a straight vertical line.
  • Then press the bar back up until your arms are fully extended.
  • Repeat until your set is complete.

Muscles Used

Target (Agonist)

  • Pectoralis Major, Sternal


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii – Short Head


  • Pectoralis Minor
  • Serratus Anterior

Antagonist Stabilizers

  • None


If you desire to get the ideal muscle growth, you will want to focus on these simple tips. Furthermore, if you are looking to prevent yourself from getting an injury, you ought to implement these tips.

  • Improve Your Form by Make Use Of A Mirror. You may feel a little vain looking in a mirror when you are doing exercises, but you are not checking yourself out, you are ensuring your technique is strong.
  • Have A Plan In The Event You Are Not Able To Complete Your Final Repetition. This particular is especially essential for pressing and squatting, compared with curls or deadlifts where you can easily put the bar on the floor, you are under the bar and the floor. The most effective plan is to use safety bars and a spotter. When you may not have either you are able to lift without plate collars in order that you may shed the weight if needed. Although this could possibly get you unwelcomed at your popular gym.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You need to avoid these typical issues to ensure great technique and muscle gains. Equally important, when you prevent these errors you will minimize the odds of developing an injury.

  • Stop Trying To Exercise Solo. A workout buddy could be a fantastic driving force. A workout partner can be helpful spotter.
  • Try Not To Make It To Easy. The primary way to get stronger will be to challenge yourself.
  • It Is Best If You Don’t Execute The Exact Same Exercises Each Moment. When anyone execute the exact exercise every training session ones muscles will be taught to do that single lift good, but you will plateau more rapidly.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Decline Wide Grip Press Recap

Finally you ought to engage in barbell decline wide grip press optimally. Next add barbell decline wide grip press as a part of your repeated exercise strategy to form your Chest.

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