Barbell Reverse Grip Decline Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Barbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Triceps Brachii, Pectoralis Major Clavicular Head, Deltoid Anterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Reverse Grip Decline Press
Visualised Target Muscle Groups
Front
Back
How to: Barbell Reverse Grip Decline Bench Press
- Set up a decline bench and lie back with your feet securely positioned.
- Grip the barbell with a reverse grip (palms facing your face) slightly wider than shoulder-width.
- Lower the barbell to your chest in control while keeping your elbows at a 45-degree angle.
- Press the barbell back to the starting position, fully extending your arms without locking the elbows.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back excessively.
- Using too much weight, which can compromise form.
- Letting wrists bend excessively during the lift.
Modifications
- Use a lighter barbell or resistance band for those with shoulder discomfort.
- Perform the exercise on a stability ball for improved core engagement.
Tips
- Keep your back flat against the bench.
- Maintain a controlled motion while lowering and lifting the bar.
- Focus on using your chest muscles rather than your arms to push the bar.
Barbell Reverse Grip Decline Bench Press Alternatives
Tags
chest
strength
barbell
pectorals
triceps
deltoids
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
