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Smith Machine Decline Wide-Grip Bench Press
A decline bench press using a Smith machine with wide grip targets the lower and outer chest for strength and hypertrophy, providing fixed path stability to focus on pressing power.
About Exercise
Equipment
Smith Machine, Decline Bench, Plates
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary 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
7/10Anterior Delts
Triceps
6/10Abs
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Position a decline bench at 20-30 degrees under the Smith machine. Set the bar above your lower chest and secure safety stops just above it. Lie back with feet secured and grasp the bar with a wide overhand grip.
- Retract shoulder blades and unrack the bar by rotating it off the hooks with arms extended.
- Inhale and lower the bar controllably to your lower chest, elbows at 45 degrees.
- Exhale and press the bar straight up to full arm extension without locking elbows.
- Squeeze chest at the top before lowering again.
- Maintain contact with bench and secure footing throughout.
- Rerack the bar by rotating hooks after completing reps.
Coaching Tips
Form Cues
- Retract scapulae
- Elbows at 45 degrees
- Drive through chest
- Feet planted firmly
- Wrists straight
- No elbow lockout
Breathing
Inhale during the lowering phase and exhale forcefully while pressing the bar up, bracing core throughout.
Tempo
3-1-1
Range of Motion
Lower bar to touch lower chest or base of sternum; press to full elbow extension without hyperextending.
Safety
Safety Notes
- Avoid excessive wide grip to prevent shoulder strain
- Set safeties to prevent bar from pinning chest
- Warm up shoulders and chest before heavy sets
- Use full grip with thumbs wrapped
- Consult physician for shoulder or chest issues
- Do not use thumbless grip
Spotting
Spotter recommended for unracking and heavy sets; assist from behind bar if needed, but use machine safeties primarily.
Common Mistakes
- Excessive elbow flare risking shoulders
- Bouncing bar off chest
- Arching lower back excessively
- Uneven grip width
- Locking elbows at top
- Lifting glutes off bench
When to Avoid
- Acute shoulder impingement
- Pectoral strains
- Rotator cuff injuries
- Lower back issues
Flexibility Needed
- Shoulder flexion to 90+ degrees
- Ankle dorsiflexion for foot stability
Build Up First
- Master basic flat bench press
- Proper shoulder retraction technique
- Core bracing competency
Also known as
Smith Decline Wide Grip Press, Wide Grip Decline Smith Press, Decline Smith Machine Bench Press
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