Smith Wide Grip Decline Bench Press

Muscles worked

Setup

1. Position a decline bench inside the Smith machine so the bar aligns with your lower chest/sternum when lying down.
2. Secure your feet firmly under the leg pads to prevent sliding during the lift.
3. Grip the bar with a wide overhand grip, approximately 6-10 inches wider than shoulder width on each side.
4. Rotate the bar to unhook it from the safety pegs and fully extend your arms to the starting position.

How to do it

1. Inhale and lower the bar slowly toward your lower chest, keeping your elbows flared out to emphasize the pectoral stretch.
2. Stop the bar just an inch above your chest to maintain constant tension on the muscles.
3. Exhale and drive the bar back to the starting position by pushing through your palms, focusing on squeezing the chest together.
4. Maintain a controlled 2-second lowering phase and a powerful 1-second lifting phase.

Form checklist

• Keep your shoulder blades retracted and pinned firmly against the bench throughout the set.
• Ensure the bar travels in a straight vertical path over the lower chest/sternum.
• Do not bounce the bar off your chest; maintain control at the bottom of the range.
• Keep your glutes in contact with the bench at all times.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to bring your biceps together at the top of the movement.
• Use the Smith machine's fixed path to focus entirely on the chest squeeze rather than stabilizing the weight.

Make it harder

• Incorporate a 2-second pause at the bottom of the movement to eliminate momentum and increase difficulty.
• Implement a 4-second slow eccentric (lowering) phase to maximize time under tension.

Frequently asked

What muscles does the smith wide grip decline bench press work?

The smith wide grip decline bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the smith wide grip decline bench press?

The smith wide grip decline bench press uses smith machine.

Is the smith wide grip decline bench press good for beginners?

The smith wide grip decline bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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