Smith Wide Grip Decline Bench Press
Description
The Smith wide grip decline bench press combines three chest-focused techniques in one. The decline angle hits the lower pec, the wide grip emphasizes the outer chest, and the Smith machine fixed path eliminates balance demands. The combination is a strong outer-lower chest specialization variation.
Muscle Group
Equipment Required
Smith Wide Grip Decline Bench Press Instructions
- Set a decline bench under the Smith machine bar.
- Lie back with feet secured on the foot pads, eyes under the bar.
- Grip the bar wider than your normal bench press grip.
- Pull your shoulder blades back into the bench.
- Unrack the bar by rotating your wrists.
- Lower the bar with control to your lower chest.
- Press the bar back up to lockout, squeezing your chest.
- Re-rack the bar by rotating your wrists when finished.
Smith Wide Grip Decline Bench Press Form & Visual
Smith Wide Grip Decline Bench Press Benefits
- Targets outer lower chest fibers
- Fixed bar path removes balance demands
- Allows focus on chest contraction
- Useful for chest specialization
- Heavier loading possible than free bar for many lifters
- Builds chest size and lower pec definition
Smith Wide Grip Decline Bench Press Muscles Worked
- Pectoralis major (lower and outer fibers)
- Triceps brachii
- Anterior deltoid
Smith Wide Grip Decline Bench Press Variations & Alternatives
- Smith Bench Press
- Smith Decline Bench Press
- Smith Wide Grip Bench Press
- Decline Dumbbell Press
