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
Adjust the decline bench to the desired angle.
2
Lie down on the bench with your feet secured under the foot pads.
3
Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
4
Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards.
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.
Pro Tips
•Secure your legs firmly under the foot pads before unracking to prevent sliding on the decline.
•Lower the bar to your lower chest or upper abdomen line to match the decline angle and maximize lower pec recruitment.
•Keep your wrists stacked directly over your elbows throughout the movement to avoid wrist strain.
Common Mistakes
•Lowering the bar to the upper chest, which does not match the decline pressing angle and reduces effectiveness.
•Setting the decline too steep (beyond 30 degrees), causing blood to rush to the head and increasing discomfort.
•Failing to re-rack the bar properly by not rotating the hooks fully, creating a dangerous false rack.