Wide Grip Decline Barbell Bench Press
Almost identical to the regular decline barbell bench press, the wide grip decline barbell bench press is performed, as the name suggests, on a declined bench with your hands holding the barbell and spread very far apart. With the right weight and routine, the wide grip decline barbell bench press can deliver great gains in your chest workout.
Because of the wide grip associated with this particular exercise, you will be using your pectoral muscles as well as your deltoids (should muscles) and triceps.
The first step to performing a wide grip decline barbell bench press is to decline your workout bench. This means that, when you lay back, your knees should be angled higher, with your head being the lowest part of the angle. To combat the tendency for your body to slide down on the decline, your legs should be positioned under a bench bar so that you are locked into place under the barbell.
When your body is set into place, you will then take hold of the barbell above you. A normal barbell bench press requires that your hands remain approximately shoulder width apart. When attempting to grip the barbell in the wide grip decline bench press, however, you should do so with hands spread far apart. Each hand should almost be touching the actual weight on its respective side.
The method of the wide grip decline barbell bench press is half gentle and half powerful. When bringing the barbell down towards your chest, your movement should be slow and steady. When pushing the barbell back up, however, you should try to lift in one powerful sweep.
The angle of this exercise is an especially risky one, as losing control could actually cause the barbell to roll into your neck. Therefore, it is particularly important that you have a spotter with you whenever performing this exercise.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
