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Smith Machine Decline Bench Press (Wide Grip)
This Smith machine press targets the lower and mid chest, along with the triceps and anterior shoulders, to build strength and hypertrophy in the pectoral muscles.
About Exercise
Equipment
Smith Machine, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest, Mid Chest
Shoulders
6/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Rest longer for heavy sets aimed at strength.
How to Perform
Position a decline bench under the Smith machine bar, ensuring your lower chest aligns with the bar path. Lie back, securing your feet, and grasp the bar with a wide, overhand grip, slightly wider than shoulder width.
- Unrack the bar and stabilize the starting position with extended arms.
- Slowly lower the bar in a controlled manner towards the lower portion of your chest.
- Pause briefly just above the chest, maintaining core tightness.
- Drive the bar upward powerfully until your elbows are fully extended.
- Lock out the weight briefly and repeat for desired repetitions.
Coaching Tips
Form Cues
- Tuck elbows slightly
- Drive through the chest
- Maintain foot position
- Slow eccentric phase
Breathing
Inhale as you slowly lower the bar (eccentric); brace your core, then exhale forcefully as you press the bar up (concentric).
Tempo
3-0-1
Range of Motion
Lower the bar until it lightly touches or hovers just above the lower chest line. Fully extend the elbows without aggressively locking them out at the top.
Safety
Safety Notes
- Ensure the safety catches are correctly set below your full chest height.
- Only load weight you can safely control on the eccentric phase.
- Stop immediately if you feel sharp shoulder pain.
Spotting
Not recommended; the Smith machine safety catches act as the primary spotter and should be utilized.
Common Mistakes
- Bouncing the bar off the chest
- Letting the hips lift off the bench
- Not achieving full elbow extension
- Lowering the bar too high on the chest
When to Avoid
- Acute shoulder pain or impingement
- Severe lower back instability
- Medical conditions exacerbated by head-down position
Flexibility Needed
- Sufficient shoulder extension and adduction mobility
Build Up First
- Competency in standard flat bench press movement
- Ability to maintain stable core engagement on a decline bench
Also known as
Wide Grip Decline Smith Press, Decline Smith Machine Chest Press, Decline Smith Press Wide
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