10 Top Wide-Grip Decline Bench Alternatives for Chest

The Wide-grip Decline Barbell Bench Press is done lying on your back with a barbell. Ranked closest by our scoring: the Barbell Decline Bench Press, the Barbell Decline Wide-grip Press and the Barbell Reverse Grip Decline Bench Press.

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

Original Exercise: Wide-grip Decline Barbell Bench Press

Wide-grip Decline Barbell Bench Press
Primary muscle
Pectorals
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Wide-grip Decline Barbell Bench Press
  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.
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Ranked Wide-grip Decline Barbell Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Wide-grip Decline Barbell 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.

  1. Best match
    Barbell Decline Bench PressPlay demonstration

    1. Barbell Decline Bench Press

    99% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the pectorals.

    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 Wide-grip Decline Barbell Bench Press
    • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Bench Press
    • Equipment: free weights, the same as the Wide-grip Decline Barbell Bench Press
    • Body position: lying on your back, the same as the Wide-grip Decline Barbell Bench Press
  2. Barbell Decline Wide-grip PressPlay demonstration

    2. Barbell Decline Wide-grip Press

    99% 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 Wide-grip Decline Barbell Bench Press
    • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Bench Press
    • Equipment: free weights, the same as the Wide-grip Decline Barbell Bench Press
    • Body position: lying on your back, the same as the Wide-grip Decline Barbell Bench Press
  3. Barbell Reverse Grip Decline Bench PressPlay demonstration

    3. Barbell Reverse Grip Decline Bench Press

    95% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound

    The same equipment, taken with an underhand grip.

    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 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.

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

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

    4. Wide-grip Barbell Bench Press

    90% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie back on a flat bench with feet firm on the floor. 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 middle 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
    • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Bench Press
    • Equipment: free weights, the same as the Wide-grip Decline Barbell Bench Press
    • Body position: lying on your back, the same as the Wide-grip Decline Barbell Bench Press
  5. Barbell Bench PressPlay demonstration

    5. Barbell Bench Press

    89% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    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 an overhand 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.
    5. Pause for a moment when the barbell touches your chest.
    6. Push the barbell back up to the starting position by 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 Wide-grip Decline Barbell Bench Press
    • Equipment: free weights, the same as the Wide-grip Decline Barbell Bench Press
    • Body position: lying on your back, the same as the Wide-grip Decline Barbell Bench Press
  6. Barbell Wide Bench PressPlay demonstration

    6. Barbell Wide Bench Press

    89% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    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 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 slightly flared out.
    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 Wide-grip Decline Barbell Bench Press
    • Equipment: free weights, the same as the Wide-grip Decline Barbell Bench Press
    • Body position: lying on your back, the same as the Wide-grip Decline Barbell Bench Press
  7. Dumbbell Decline Bench PressPlay demonstration

    7. Dumbbell Decline Bench Press

    88% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Lie down on a decline bench with your feet secured and your head lower than your hips.
    2. Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward.
    3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
    4. Push 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 Wide-grip Decline Barbell Bench Press
    • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Bench Press
    • Equipment: free weights, the same as the Wide-grip Decline Barbell Bench Press
    • Body position: lying on your back, the same as the Wide-grip Decline Barbell Bench Press
  8. Barbell Bench Press - Medium Grip

    8. Barbell Bench Press - Medium Grip

    88% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
    2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
    3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

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

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

    9. Barbell Incline Bench Press

    88% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    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 an overhand grip, slightly wider than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle.
    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
    • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Bench Press
    • Equipment: free weights, the same as the Wide-grip Decline Barbell Bench Press
    • Body position: lying on your back, the same as the Wide-grip Decline Barbell Bench Press
  10. Barbell Incline Bench Press - Medium Grip

    10. Barbell Incline Bench Press - Medium Grip

    88% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on you upper 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 in the contracted position, squeeze your chest, 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.
    5. When you are done, place the bar back in the rack.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Bench Press
    • Equipment: free weights, the same as the Wide-grip Decline Barbell Bench Press
    • Body position: lying on your back, the same as the Wide-grip Decline Barbell Bench Press

Why You Might Need a Wide-grip Decline Barbell Bench Press Alternative

You may substitute the wide-grip decline barbell bench press for several practical reasons: lack of a decline bench, shoulder or AC joint irritation from a wide bar path, or a need for unilateral work to correct imbalances. Biomechanically, the decline angle shifts load toward the lower sternocostal fibers of the pectoralis major and reduces deltoid contribution; a different tool can reproduce that angle or loading pattern. Use alternatives when you can’t maintain proper scapular retraction or when a safer grip/handle reduces painful torque at the shoulder. Technique cue: keep elbows tracking about 45° from the torso to sustain pectoral loading while protecting the glenohumeral joint.

How to Choose the Right Wide-grip Decline Barbell Bench Press Substitute

Match the substitute to the mechanical demands of the original movement. Prioritize exercises that reproduce decline angle and a wide horizontal adduction path if your goal is lower-pec development. Consider equipment (dumbbells, Smith, dip station, cables), shoulder health (choose vertical handles or neutral grips if abduction causes pain), and whether you need bilateral load for maximal strength or unilateral work for hypertrophy balance. Look for options that let you control eccentric tempo and maintain scapular retraction; for example, select decline dumbbell presses if you need the same range-of-motion and pressing arc, or weighted dips if you want a heavier compound alternative.

Wide-grip Decline Barbell Bench Press FAQ

What muscles does Wide-grip Decline Barbell Bench Press work?

The exercise targets the lower fibers of the pectoralis major (sternal head) while also recruiting the anterior deltoids and triceps. The wide grip increases horizontal adduction torque on the chest and shortens ROM, shifting emphasis away from the long-head triceps toward the pecs.

What is the best bodyweight alternative to Wide-grip Decline Barbell Bench Press?

Weighted dips with a forward lean are the best bodyweight substitute because they replicate the decline pressing arc and load the lower pecs. Technique cue: lean the torso ~30° forward, keep scapulae set, and descend until elbows reach roughly 90° to maximize pectoral activation.

Can I build muscle without doing Wide-grip Decline Barbell Bench Press?

Yes. You can achieve similar hypertrophy by matching angle, load, and time under tension with alternatives like decline dumbbell presses or decline machine presses. Focus on progressive overload, controlled eccentrics, and maintaining a decline-like bar path to keep stimulus on the lower pec fibers.

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