Chest Exercises
Wide-Grip Decline Barbell Bench Press
This is an exercise for the Pectoral (Chest) muscles. It uses a wider grip and focuses on the outer portion of the chest. Decline Bench Presses work the lower portion of the Pectoral muscles.
Steps
- Lie on a decline bench with your head lower than your feet.
- Place your hands wider than shoulder width apart on the bar and lift it off the rack.
- Bring the bar over your chest and lower it till it is just above the lower portion of your chest, this is starting position.
- Extend your arms upward and raise the bar straight up.
- Pause for a moment and then lower the bar to starting position.
Tips
- Keep your abs drawn in and your back flat on the bench throughout this exercise.
Exercise Guide
- Abs (rectus abdominis)
- Biceps (biceps brachii)
- Calves (gastrocnemius)
- Chest (pectoralis)
- Glutes (gluteus maximus and medius)
- Hamstrings (biceps femoris)
- Lats (latissimus dorsi)
- Lower Back (erector spinae)
- Middle Back (rhomboids)
- Neck
- Quads (quadriceps)
- Shoulders (deltoids)
- Traps (trapezius)
- Triceps (triceps brachii)
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