Decline Medium-Grip Barbell Bench Press
Differentiation: Mechanics
This variation of a decline chest press is unique. Here is how: you hold the Olympic bar with a medium width grip. Using this hand position works your inner chest muscles.
Starting Position
To get into starting position, do this...
1) Locate a stationary decline bench.
2) Set the Olympic bar on the bench's pegs so it is an arms' length above you.
3) Load plates onto the Olympic Bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Lie back on the decline bench - with your lower legs folded over the high end.
6) Secure your feet under the foot brace.
7) Grasp the bar with your hands about 4 inches outside of shoulder-width apart - using a palms up grip.
8) Lift the bar off the bench's pegs and move it forward so the bar is directly above your middle chest.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale while you lower the bar using a slow and controlled movement
3) ...until the bar is slightly above your chest.
4) Pause and hold briefly at the bottom.
5) Exhale as you push the bar back upward
6) ...until your arms are fully extended.
7) Repeat reps for a full set.
8) Return the bar to the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Keep your elbows flared outward.
Be sure to maintain control of the bar. Do not allow the bar to tilt forward or backwards. Keep your upper arms perpendicular to your sides when lowering and pressing the weight to concentrate effort in your chest.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Press your shoulder blades firmly into the bench while pushing up each rep.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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Tip
(The decline press is excellent for both lower and upper pec development). When you push the bar back upward, you should feel the contraction not only in your upper chest, but also in your upper pecs. When you lower the bar, you should feel a stretch in the lower portion of your chest. Contract the pecs hard at the top movement before lowering the bar to your chest again.