Smith-Machine Decline Wide-Grip Bench Press
The Smith-Machine Decline Wide-Grip Bench Press is a compound exercise that mainly works the chest, with help from the triceps and shoulders. You'll need: decline bench, smith machine and weight plates.
Required Equipment
Smith-Machine Decline Wide-Grip Bench Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
How to do the Smith-Machine Decline Wide-Grip Bench Press
Set up a decline bench underneath a Smith machine and secure your legs firmly at the end of the bench.
Lie back on the bench and grasp the barbell with a wide overhand grip, wider than shoulder-width apart.
Unrack the bar by rotating your wrists and position it directly over your lower chest.
Inhale as you slowly lower the bar in a controlled motion toward your lower chest.
Exhale and press the bar straight back up to the starting position by extending your arms fully.
Smith-Machine Decline Wide-Grip Bench Press FAQs
What muscles does the Smith-Machine Decline Wide-Grip Bench Press work?
The Smith-Machine Decline Wide-Grip Bench Press mainly works the chest, with help from the triceps and shoulders. The main muscles are the pectoralis major.
What equipment do you need for the Smith-Machine Decline Wide-Grip Bench Press?
Decline bench, smith machine and weight plates.
Is the Smith-Machine Decline Wide-Grip Bench Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Decline Wide-Grip Bench Press go on?
It belongs on push day in a push/pull/legs routine.
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