PlanWorkouts

Exercise 1309 · REF wi2H9QX

Smith Wide Grip Decline Bench Press exercise animation

Smith Wide Grip Decline Bench Press

Category
Chest
Equipment
Smith Machine
Target
Pectorals

Combining a decline angle with a wide grip biases the lower chest while shortening the pressing range, and the Smith machine's fixed path keeps the wider grip stable under load. It's a more specialized combination, usually added for variety rather than as a primary chest builder. The decline angle is doing more of the work in shifting emphasis than the grip width alone.

How to Do the Smith Wide Grip Decline Bench Press

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

Muscles Worked

The Smith Wide Grip Decline Bench Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have smith machine? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Smith Wide Grip Decline Bench Press work?
The Smith Wide Grip Decline Bench Press primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Smith Wide Grip Decline Bench Press?
The Smith Wide Grip Decline Bench Press is done with a smith machine.
What's a good alternative to the Smith Wide Grip Decline Bench Press?
If you don't have access to a smith machine, the Archer Push Up targets the same pectorals using body weight instead.