Barbell Decline Wide-Grip Press

The decline barbell press with the hands clearly wider than the shoulders; the wide grip shortens the path to the lower chest and loads the chest more than the triceps.

How to do it

Setup

Decline bench with the legs locked under the pads, eyes under the bar, grip well outside the shoulders, blades pinched.

Steps

Unrack and hold the bar over the lower chest.
Lower it under control to the lower chest, forearms upright.
Press back up to lockout and rack with a spotter's help.

Common mistakes

Grip so wide the shoulders ache: forearms vertical at the bottom is wide enough. Bar drifting toward the neck: on the decline it touches low. Unracking alone head-down: a spotter hands it out and takes it back.

Breathing

Inhale down, exhale pressing.