Barbell Press - Decline Wide Grip
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Beginner Chest Triceps Shoulders Strength Barbell Decline Bench Push Compound Gym
Purpose: This exercise is used to target the lower pecs muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works the chest muscles with a focus on your lower pecs.
Lie on a decline bench and lock your feet under the restraining bar. Grasp the barbell with a wider than shoulder-width grip and push it above your chest, elbows straight. This is your starting position. Lower the barbell slowly to your lower chest. Do not bounce it off your chest. Let your elbows flare out to the sides. Inhale during this movement. Push the barbell back to the starting position. Exhale during this movement. Do not arch your back. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
While lying on a decline bench, grasp a barbell. Push the barbell above your chest, elbows straight.
Lie on a decline bench and lock your feet under the restraining bar. Grasp the barbell with a wider than shoulder-width grip and push it above your chest, elbows straight. This is your starting position.
Step 2
Slowly lower the barbell to your lower chest.
Lower the barbell slowly to your chest. Do not bounce them off your chest. Your elbows will flare out to the sides. Do not arch your back. Inhale during this movement.
Step 3
Push the barbell back to the starting position.
Push the barbell back to the starting position. Exhale during this movement. Grasp the barbell with a shoulder-width grip and push it above your chest, elbows straight. Hold the barbell with a wider than shoulder-width grip and push it above your chest, elbows straight.