Smith Wide Grip Decline Bench Press
Also known as: wide grip smith decline bench press, smith machine wide grip decline bench press, wide grip smith machine decline bench press
The point of Smith Wide Grip Decline Bench Press is chest thickness through a full range; a guided vertical bar path is how it gets there.
How to do 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.
Smith Wide Grip Decline Bench Press Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add load in small steps since the bar is stable.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Set the safety catches so you can train hard alone.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. The fixed path lets you push closer to failure safely.
Common Smith Wide Grip Decline Bench Press Mistakes
Forgetting to set the safety hooks before a heavy set
Position the catches just below your bottom range before you start.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Easier and Harder Than Smith Wide Grip Decline Bench Press
Swap Smith Wide Grip Decline Bench Press For
Smith Wide Grip Decline Bench Press — Frequently Asked Questions
How do you 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. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Wide Grip Decline Bench Press work?
The Smith Wide Grip Decline Bench Press primarily targets the pectorals. It is classified as a chest exercise and is performed with a Smith machine.
How many sets and reps of the Smith Wide Grip Decline Bench Press should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Set the safety catches so you can train hard alone. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Wide Grip Decline Bench Press good for beginners?
Not usually. The Smith Wide Grip Decline Bench Press is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Smith Wide Grip Decline Bench Press?
Try the Cable One Arm Incline Fly On Exercise Ball, Dumbbell Incline Palm-in Press or the Shoulder Tap Push-up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Wide Grip Decline Bench Press the same as the wide grip smith decline bench press?
Yes. The Smith Wide Grip Decline Bench Press is also commonly called the wide grip smith decline bench press or the smith machine wide grip decline bench press. Different gyms and training programs label it differently, but "wide grip smith decline bench press" and "smith machine wide grip decline bench press" refer to this same movement.
