Wide Grip Decline Barbell Bench Press – Chest Exercise Guide

Exercise Advice: This exercise is exactly the same as the regular decline barbell bench press except that you will place your hands as far apart as possible. Position yourself on a free weight decline bench press machine and grab the barbell above you with a grip that is as wide apart as possible. Lift the barbell off of the rack and slowly lower it to your chest and then press the bar back to the start position. Because of the angle of this exercise, touching the bar to your chest is actually ok with this exercise as doing so does not cause unneeded stress on your shoulders nor does it take the emphasis away from having your pecs do the work. Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!

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