Description

The barbell reverse grip decline bench press is an effective chest and triceps exercise that also targets the lower chest muscles.

Starting Position

Lie on a decline bench with your head lower than your hips, grip the barbell with a reverse grip, and position it above your chest with arms extended.

Technical Execution

Lower the barbell to your lower chest while keeping your elbows close to your body, then press the barbell back up to the starting position.

Range of Motion

Ensure a full range of motion by bringing the barbell all the way down to your chest and fully extending your arms at the top.

Variations

Variations include using dumbbells instead of a barbell or changing the grip width.

Common Mistakes

Common mistakes include arching the back excessively, using too much weight, and flaring the elbows out.

Practical Advice

Ensure proper form and control throughout the movement, focus on mind-muscle connection, and adjust the bench angle to properly target the lower chest.

Additional Notes

This exercise can help improve overall chest strength and muscle definition.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

chest

Secondary Muscles

triceps