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Barbell Reverse Grip Decline Bench Press
A decline bench press taken with a supinated grip, an uncommon pairing that keeps the elbows tucked and shifts stress toward the triceps and lower chest while sparing the shoulders.
ChestBarbellHorizontal press
GoLightWeight mediabarbell-reverse-grip-decline-bench-press
Demonstration coming soon
Primary
Pectoralis majorTriceps
Secondary
Anterior deltoidsBicepsForearm flexors
Equipment
Barbell
Pattern
Horizontal press
Setup
- 01Set a decline bench and lock your legs under the pads.
- 02Grip the bar underhand, slightly wider than shoulder width, with the bar deep in the palms.
- 03Squeeze the shoulder blades together and set the wrists as straight as the grip allows.
- 04Always use a spotter for the unrack; a reverse grip on a decline is unforgiving.
Execution
- 01Unrack with the spotter and settle the bar over the lower chest.
- 02Lower with the elbows tucked close to the torso.
- 03Touch the lower chest lightly under full control.
- 04Press up and slightly back to lockout without letting the wrists roll.
Checkpoints
- -The bar sits deep in the palms with a hard, full grip.
- -Elbows track close to the ribs on every rep.
- -The touch point is the lower chest, lower than a standard press.
- -The spotter tracks the bar for the whole set.
Common mistakes
- -Unracking alone; a slipped reverse grip drops the bar on you.
- -Letting the wrists bend back under load.
- -Loading it like a normal decline press before the grip is conditioned.
- -Flaring the elbows and losing the point of the grip.
Programming notes
- -Use 3 sets of 6 to 10 reps starting around 60 percent of your regular bench weight.
- -Program it as a triceps and lower-chest accessory once or twice a week.
- -Add wrist wraps if the supinated grip stresses the wrists.
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