Target Muscle

    Chest

    Equipment

    Smith Machine

    Difficulty

    Intermediate

    Category

    Strength

    ChestSmith Machine

    Smith Wide Grip Decline Bench Press

    The smith wide grip decline bench press is a chest exercise performed on a smith machine with a wide grip, targeting the lower pectorals and also engaging the tricep and shoulders. The decline angle and wide grip emphasize the lower chest and require good control and technique.

    Also Works

    TricepsShoulders

    How to Perform

    1. 1

      Adjust the decline bench to the desired angle.

    2. 2

      Lie down on the bench with your feet secured under the foot pads.

    3. 3

      Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.

    4. 4

      Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards.

    5. 5

      Pause for a moment when the barbell touches your chest.

    6. 6

      Push the barbell back up to the starting position, fully extending your arms.

    7. 7

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Chest Exercises

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