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How to do Barbell Reverse Grip Decline Bench Press

The barbell reverse grip decline bench press is a chest exercise performed on a decline bench using a barbell with a reverse (underhand) grip. This variation targets the lower chest and places additional emphasis on the triceps and shoulders.

Barbell Reverse Grip Decline Bench Press demonstration
Primary muscle
Chest
Also works
Triceps and Shoulders
Equipment
Barbell
Level
Advanced
Category
Chest

How to do Barbell Reverse Grip Decline Bench Press, step by step

  1. Lie on a decline bench with your feet secured and your head lower than your hips.
  2. Grasp the barbell with a reverse grip, slightly wider than shoulder-width apart.
  3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
  4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles worked

Barbell Reverse Grip Decline Bench Press works your chest as the main mover, with help from your triceps and shoulders.

Track Barbell Reverse Grip Decline Bench Press in SPLYT

Barbell Reverse Grip Decline Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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