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| Barbell Wide Grip Decline Bench Press |
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Main Muscle Group : Chest
Detailed Muscle Group : Lower Chest
Other Muscle Groups : Shoulders , Triceps
Type : Strength
Mechanics : Compound Equipment : Barbell , Bench
Difficulty : Beginner
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| How To Perform Exercise |
Targeted Muscle Group |
The barbell wide grip decline bench press is a great exercise to work the lower portion of the pectoral muscles and also uses a wider grip to focus upon the outer portion of the chest.
Steps :
1.) Start off lying on a decline bench with your head positioned lower than your feet and reach up grabbing the barbell with a wider than shoulder-width as this will be your starting position.
2.) Slowly lift the barbell up off of the rack, bring it just over your chest and lower it until it is above the lower portion of your chest and you feel a stretch in your pectoral muscles.
3.) Hold this position for a count then return back up to the start.
4.) Repeat for as many reps and sets as desired.
Tips :
1.) Keep your abs drawn in and your back flat on the bench throughout this exercise.
2.) Refrain from bouncing the barbell off of your chest as this is improper form and can lead to injury.
3.) Make sure the you are using a bench that you can maintain your balance through the exercise. |
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