Smith Wide Grip Decline Bench Press

Smith Wide Grip Decline Bench Press

The Smith Wide Grip Decline Bench Press is an effective compound exercise that primarily targets the muscles of the chest, specifically the lower pectoralis major. It is performed using a Smith machine, which provides stability and guidance throughout the movement. This exercise involves lying on a decline bench with your feet secured under the foot pads. You'll extend your arms and grip the barbell with a wider than shoulder-width grip, palms facing forward. Lower the barbell towards your lower chest by bending your elbows, ensuring a slow and controlled movement. Pause briefly at the bottom before pushing the barbell back up to the starting position, fully extending your arms. The wide grip in this exercise emphasizes the outer portion of the chest, helping to develop width and strength in the lower pectoral muscles. Additionally, this exercise also engages the triceps and the front deltoids to a certain extent. To optimize this exercise and ensure safety: 1. Maintain proper form: Keep your back flat against the bench, and avoid arching or lifting your hips off the bench during the movement. This helps to isolate and target the chest muscles effectively. 2. Control the weight: Choose a weight that challenges you, but still allows you to maintain proper form throughout the entire set. Avoid using excessive weights that compromise your technique and increase the risk of injury. 3. Focus on the mind-muscle connection: Concentrate on contracting your chest muscles throughout the movement, rather than simply moving the weight up and down. This mental focus will enhance the effectiveness of the exercise. 4. Breathe properly: Inhale as you lower the bar towards your chest and exhale during the exertion phase of the lift. This breathing technique helps to maintain stability and support during the exercise. Incorporating the Smith Wide Grip Decline Bench Press into your upper-body workout routine can contribute to overall chest development and strength gains. Remember to adjust the weight and repetitions according to your fitness level and goals. Regularly monitoring your progress and adding variety to your workouts will help you continue progressing towards your fitness aspirations.


  • Start by setting up the Smith machine with a decline bench and a wide grip barbell.
  • Lie down on the decline bench with your feet securely placed on the ground.
  • Grasp the wide grip barbell with your palms facing away from you and your hands slightly wider than shoulder-width apart.
  • Lift the barbell off the rack and position it above your chest with your arms fully extended.
  • Slowly lower the barbell down towards your chest while keeping your elbows pointed outwards.
  • Pause for a brief moment when the barbell touches your chest.
  • Push the barbell back up to the starting position by extending your arms and contracting your chest muscles.
  • Repeat the movement for the desired number of repetitions.
  • Once you have completed your set, carefully rack the barbell back onto the Smith machine.

Tips & Tricks

  • Focus on form: Ensure you have the proper form and technique when performing the Smith Wide Grip Decline Bench Press to maximize your gains and reduce the risk of injury.
  • Incorporate a full range of motion: Perform each repetition with a complete range of motion, lowering the barbell all the way to your chest and extending your arms fully at the top.
  • Engage your core: Prioritize engaging your core muscles throughout the exercise to maintain stability and control.
  • Vary your grip width: Experiment with different grip widths to target different muscles within your chest, shoulders, and triceps.
  • Use an appropriate weight: Choose a weight that challenges you but allows you to maintain proper form throughout the exercise.
  • Follow a structured workout program: Incorporate the Smith Wide Grip Decline Bench Press into a well-rounded workout routine that includes a variety of exercises to target all major muscle groups.
  • Progressive overload is key: Gradually increase the weight, reps, or sets over time to continuously challenge your muscles and promote growth and strength gains.
  • Allow for proper recovery: Ensure you're giving your muscles enough time to recover between workouts by scheduling rest days and following a balanced nutrition plan.
  • Listen to your body: Pay attention to any pain or discomfort during the exercise and make adjustments as needed. If something doesn't feel right, consult with a fitness professional for guidance.
  • Stay consistent: Consistency is key in seeing progress. Aim to incorporate the Smith Wide Grip Decline Bench Press into your workout routine regularly for optimal results.


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