Chest exercise · smith machine
Smith Wide Grip Decline Bench Press
The smith wide grip decline bench press is a smith machine exercise that targets the chest (pectorals), with the triceps and shoulders assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, shoulders
- Equipment
- Smith machine
- Body part
- Chest
How to do the smith wide grip decline bench press
- Adjust the decline bench to the desired angle.
- Lie down on the bench with your feet secured under the foot pads.
- Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The triceps and shoulders work as secondary muscles. See all chest exercises or every smith machine exercise.
