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All exercises

Smith wide grip decline bench press

Intermediate

Smith wide grip decline bench press is a compound smith machine exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Smith machine
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Adjust the decline bench to the desired angle.
  2. 2Lie down on the bench with your feet secured under the foot pads.
  3. 3Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
  4. 4Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards.
  5. 5Pause for a moment when the barbell touches your chest.
  6. 6Push the barbell back up to the starting position, fully extending your arms.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Barbell reverse grip decline bench pressBarbell
  • Barbell wide reverse grip bench pressBarbell
  • Barbell decline bench pressBarbell
  • Barbell wide bench pressBarbell
  • Smith wide grip bench pressSmith machine
  • Decline push-upBodyweight

Easier variations

  • Smith bench pressSmith machine
  • Smith incline bench pressSmith machine
  • Smith wide grip bench pressSmith machine
  • Lever decline chest pressMachine

Harder variations

  • Barbell guillotine bench pressBarbell
  • Barbell reverse grip decline bench pressBarbell
  • Barbell reverse grip incline bench pressBarbell
  • Barbell wide reverse grip bench pressBarbell
Logged today · 3 min restSmith wide grip decline bench press

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