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Wide-Grip Decline Barbell Bench Press

in Chest Exercise


Main Muscle Worked: Chest

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Wide-Grip Decline Barbell Bench Press - Exercise Guide

Step 1

Lie on your back on a declined bench with your feet flat on the floor.

Step 2

Hold the handle of a barbell with both hands using a pronated grip (palms facing forward). Your hands should be wider than shoulder width away from each other.

Step 3

Lift the barbell off the rack and hold it straight on your chest. The bar should be perpendicular to your torso and to the floor. Lock your arms. This is your starting position.

Step 4

Slowly lower the barbell until it almost touches your middle chest. Inhale as you do this.

Step 5

Pause for a moment then slowly lift the barbell up until you’re back to your starting position. Exhale as you do this.

Step 6

After that, lock your arms and squeeze your chest. Hold the contraction for a second then release before proceeding with your next repetition.

Step 7

Repeat until the recommended amount of repetitions is achieved.


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