10 Best Barbell Reverse Grip Decline Bench Press Alternatives for Chest Growth

The Barbell Reverse Grip Decline Bench Press is done lying on your back with a barbell. Ranked closest by our scoring: the Wide-grip Decline Barbell Bench Press, the Barbell Decline Bench Press and the Barbell Decline Wide-grip Press. A harder version, the Barbell Wide Reverse Grip Bench Press, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Reverse Grip Decline Bench Press

Barbell Reverse Grip Decline Bench PressPlay demonstration
Primary muscle
Pectorals
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Shoulders

How to perform Barbell Reverse Grip Decline Bench Press
  1. Lie on a decline bench with your feet secured and your head lower than your hips.
  2. Grasp the barbell with a reverse grip, slightly wider than shoulder-width apart.
  3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
  4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
  5. Repeat for the desired number of repetitions.
Filter Barbell Reverse Grip Decline Bench Press alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Barbell Reverse Grip Decline Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Reverse Grip Decline Bench Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Wide-grip Decline Barbell Bench Press

    1. Wide-grip Decline Barbell Bench Press

    95% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound

    The same equipment, taken with a wide grip.

    How to perform this exercise
    1. Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your lower chest.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
    4. Repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: decline press, the same as the Barbell Reverse Grip Decline Bench Press
    • Primary muscle: pectorals, the same as the Barbell Reverse Grip Decline Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Grip Decline Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Grip Decline Bench Press
  2. Barbell Decline Bench PressPlay demonstration

    2. Barbell Decline Bench Press

    95% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your head lower than your hips.
    2. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
    3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
    4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: decline press, the same as the Barbell Reverse Grip Decline Bench Press
    • Primary muscle: pectorals, the same as the Barbell Reverse Grip Decline Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Grip Decline Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Grip Decline Bench Press
  3. Barbell Decline Wide-grip PressPlay demonstration

    3. Barbell Decline Wide-grip Press

    95% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your head lower than your hips.
    2. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows out to the sides.
    4. Push the barbell back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: decline press, the same as the Barbell Reverse Grip Decline Bench Press
    • Primary muscle: pectorals, the same as the Barbell Reverse Grip Decline Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Grip Decline Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Grip Decline Bench Press
  4. Barbell Reverse Grip Incline Bench PressPlay demonstration

    4. Barbell Reverse Grip Incline Bench Press

    90% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the pectorals.

    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie down on the bench with your feet flat on the ground.
    3. Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
    5. Pause for a moment when the barbell touches your chest.
    6. Push the barbell back up to the starting position, fully extending your arms.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Reverse Grip Decline Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Grip Decline Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Grip Decline Bench Press
  5. Barbell Wide Reverse Grip Bench PressPlay demonstration

    Progression

    5. Barbell Wide Reverse Grip Bench Press

    90% match
    • Pectorals
    • Barbell
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the pectorals.

    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight.
    5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Reverse Grip Decline Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Grip Decline Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Grip Decline Bench Press
  6. Smith Machine Reverse Decline Close Grip Bench PressPlay demonstration

    6. Smith Machine Reverse Decline Close Grip Bench Press

    86% match
    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound

    A good swap when you have a Smith machine to work with, and it still works the pectorals.

    How to perform this exercise
    1. Adjust the smith machine to a decline position.
    2. Lie down on the bench with your feet secured under the foot pads.
    3. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
    5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: decline press, the same as the Barbell Reverse Grip Decline Bench Press
    • Primary muscle: pectorals, the same as the Barbell Reverse Grip Decline Bench Press
    • Equipment: a machine, not free weights
    • Body position: lying on your back, the same as the Barbell Reverse Grip Decline Bench Press
    • Balance: easier to stay steady on than the Barbell Reverse Grip Decline Bench Press
  7. Barbell Decline PulloverPlay demonstration

    7. Barbell Decline Pullover

    86% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie down on a decline bench with your head lower than your hips and your feet secured.
    2. Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
    3. Extend your arms above your chest, keeping a slight bend in your elbows.
    4. Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
    5. Pause for a moment, then return the barbell to the starting position by reversing the motion.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Reverse Grip Decline Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Grip Decline Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Grip Decline Bench Press
  8. Reverse Band Bench Press

    8. Reverse Band Bench Press

    86% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
    2. Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
    3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
    4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Reverse Grip Decline Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Grip Decline Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Grip Decline Bench Press
  9. Decline Dumbbell Bench Press

    9. Decline Dumbbell Bench Press

    86% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
    2. Once you are laying down, move the dumbbells in front of you at shoulder width.
    3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
    4. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
    5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
    6. Repeat the movement for the prescribed amount of repetitions of your training program.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: decline press, the same as the Barbell Reverse Grip Decline Bench Press
    • Primary muscle: pectorals, the same as the Barbell Reverse Grip Decline Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Grip Decline Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Grip Decline Bench Press
  10. Dumbbell Decline Hammer PressPlay demonstration

    10. Dumbbell Decline Hammer Press

    86% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your head lower than your hips.
    2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
    3. Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent.
    4. Press the dumbbells back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: decline press, the same as the Barbell Reverse Grip Decline Bench Press
    • Primary muscle: pectorals, the same as the Barbell Reverse Grip Decline Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Grip Decline Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Grip Decline Bench Press

Why You Might Need a Barbell Reverse Grip Decline Bench Press Alternative

You may substitute the reverse-grip decline bench press due to lack of a decline bench, limited wrist or forearm mobility, shoulder pain from the reverse bar position, or safety concerns when racking a heavy barbell. Alternatives let you replicate the decline line of force and maintain lower pectoralis major recruitment without the same joint stress. Cue: keep scapular retraction and a slight thoracic arch so the sternum leads the press; avoid flaring the elbows to reduce anterior shoulder loading. Choosing a variation that matches the decline angle and preserves lower-pec activation minimizes compensation by the triceps and anterior deltoids.

How to Choose the Right Barbell Reverse Grip Decline Bench Press Substitute

Match the substitute to your equipment, pain profile, and goal. For heavy loading pick decline dumbbell presses, drive through the palms and control the eccentric to maximize pec stretch and strength. For continuous tension use decline cable flyes, keep a soft elbow and pull the handles across the sternum to target lower pec fibers. If you have shoulder irritation favor dips with a forward lean and tight scapular retraction to bias the chest. For balance work choose single-arm decline presses to force unilateral activation and core stability. Monitor ROM, perceived lower-pec fatigue, and progressive overload to ensure the swap meets your objective.

Barbell Reverse Grip Decline Bench Press FAQ

What muscles does Barbell Reverse Grip Decline Bench Press work?

The lift primarily targets the pectoralis major, with emphasis on the lower (sternal) fibers due to the decline angle. The anterior deltoids and triceps act as synergists while the decline reduces shoulder flexion and shifts the force vector toward lower pec activation.

Can I build muscle without doing Barbell Reverse Grip Decline Bench Press?

Yes, you can build lower-chest muscle using matched alternatives that allow progressive overload and full ROM. Use decline dumbbell presses, cable flyes, or dips with strict form; prioritize eccentric control and increasing load or reps to drive hypertrophy.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology