Wide Decline Bench Press

Muscle Groups Involved

Chest/Pecs - Primary

Highlights

Set your shoulders back before lifting the weight off the rack.
Think about bringing your elbows together when you press the weight back up.
Push your armpits down towards your hips in order to brace your back muscles and protect your shoulders.
A wider grip puts more stretch on your pecs which improves the exercise.

Description

The Wide Decline Bench Press primarily targets the muscles of your chest and shoulders. Take a wide grip on the bar. Brace yourself by bringing your shoulder blades down and back. Lower the bar under

The Wide Decline Bench Press primarily targets the muscles of your chest and shoulders. Take a wide grip on the bar. Brace yourself by bringing your shoulder blades down and back. Lower the bar under control. Touch the bar to the bottom of your diaphragm and press back up in a J pattern to the starting position.

Common Mistakes

Don’t flare your elbows out to the sides. Maintain a moderate arch in you

Don’t flare your elbows out to the sides. Maintain a moderate arch in your upper back throughout the movement. Do not bounce the bar off of your chest.

Pro Tips

Push your armpits down towards your hips in order to brace your back muscle

Push your armpits down towards your hips in order to brace your back muscles. This will take pressure off of your shoulder joint and make the exercise safer and more comfortable.

Purpose

This exercise targets the outermost fibers in your pectoral muscles which c

This exercise targets the outermost fibers in your pectoral muscles which creates a squared-off, plate of armor look to the chest. Too much development of the middle of the chest creates a full, rounded, and droopy look. This exercise is also great for adding visual width to your upper body frame making your waist appear smaller and shoulders wider.

Form

Your forearms should be perpendicular to the floor at the bottom of the rep

Your forearms should be perpendicular to the floor at the bottom of the rep. The bar should touch about 2 inches below your nipples at the bottom but rest over your mid chest at the top of the rep.