How To Do Decline Bench Press Medium-grip Barbell Video

Try declined bench presses with a medium grip for different results. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Lock feet into position
Use medium grip
Move weight slowly

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Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Right now, I'm going to show you how to properly execute a decline barbell bench press using a medium grip. This exercise is going to be primarily targeted towards the chest muscles. You're going to be using your anterior deltoids and your triceps as well. Approach the bench, take a seat, swing your legs around locking your feet in position, maintain good form keeping your back flat up against the pad. Now take a medium grip, we don't want to be close. We don't want to be way out here, so even from the center, medium grip. I'm going to press the weight over top of my chest, bringing it down slow. Bringing it down, I'm going to inhale, exhale on the way up. You want to keep it slow and in control at all times, making sure to bring the bar down to your chest and straight back up. Return to the starting position. Repeat several more sets. Just remember, keep your feet locked into the pads at all times, your back nice and flushed with the back pad. You're going to be using a medium grip here, not too wide, not too close. This exercise is primarily targeted towards the chest, the shoulders and the triceps. This is how to do a barbell decline bench press using a medium grip.

How to Do Decline Bench Press Medium-Grip Barbell Video

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