Barbell Reverse Grip Decline Bench Press

Also known as: reverse grip barbell decline bench press

Intermediate

Pectorals

Barbell

The point of Barbell Reverse Grip Decline Bench Press is a chest that grows from tension; heavy bilateral barbell loading is how it gets there.

How to do Barbell Reverse Grip Decline Bench Press

Lie on a decline bench with your feet secured and your head lower than your hips.
Grasp the barbell with a reverse grip, slightly wider than shoulder-width apart.
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
Pause for a moment at the bottom, then push the barbell back up to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Chest Exercises Barbell Chest Exercises All Barbell Exercises

Barbell Reverse Grip Decline Bench Press Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Common Barbell Reverse Grip Decline Bench Press Mistakes

Gripping off-centre so one side carries more load

Set both hands on matching knurl marks before each set.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Easier and Harder Than Barbell Reverse Grip Decline Bench Press

Easier progression

Cable Press On Exercise Ball

Harder progression

Dumbbell Lying One Arm Press

Swap Barbell Reverse Grip Decline Bench Press For

Full Planche Push-up

Dumbbell One Arm Decline Chest Press

Roller Seated Single Leg Shoulder Flexor Depresor Retractor

Barbell Reverse Grip Decline Bench Press — Frequently Asked Questions

How do you do the Barbell Reverse Grip Decline Bench Press?

Lie on a decline bench with your feet secured and your head lower than your hips. Grasp the barbell with a reverse grip, slightly wider than shoulder-width apart. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Reverse Grip Decline Bench Press work?

The Barbell Reverse Grip Decline Bench Press primarily targets the pectorals. It is classified as a chest exercise and is performed with a barbell.

How many sets and reps of the Barbell Reverse Grip Decline Bench Press should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Reverse Grip Decline Bench Press good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Barbell Reverse Grip Decline Bench Press?

Try the Full Planche Push-up, Dumbbell One Arm Decline Chest Press or the Roller Seated Single Leg Shoulder Flexor Depresor Retractor. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell Reverse Grip Decline Bench Press the same as the reverse grip barbell decline bench press?

Yes. The Barbell Reverse Grip Decline Bench Press is also commonly called the reverse grip barbell decline bench press. Different gyms and training programs label it differently, but "reverse grip barbell decline bench press" refer to this same movement.