Smart Workout Diary

Smith Machine Decline Bench Press Wide Grip

The Smith Machine Decline Bench Press Wide Grip is a guided barbell pressing exercise performed on a decline bench with a grip wider than shoulder width. It primarily trains the lower portion of the chest, while the triceps and front shoulders assist the press. It supports chest strength and muscle development while the fixed bar path can help provide stability.

Demonstration

Smith Machine Decline Bench Press Wide Grip — demonstration 1
Smith Machine Decline Bench Press Wide Grip — demonstration 2

Instructions

  1. Set the bench to a decline position under the Smith bar and adjust the bar height so it can be unracked safely with arms nearly extended.
  2. Lie back with your feet secured, shoulders pressed into the bench, and eyes positioned under the bar. Retract and gently depress your shoulder blades.
  3. Take a wide overhand grip, wider than shoulder width, with both wrists stacked over the forearms. Unrack the bar by rotating it clear of the catches.
  4. Inhale and lower the bar slowly toward the lower chest, keeping the elbows angled slightly below the line of the shoulders rather than flared straight out.
  5. Press the bar upward while exhaling, keeping your chest lifted and wrists neutral. Stop short of forcefully locking the elbows, then repeat.
  6. After the final repetition, fully control the bar and rotate it securely into the Smith hooks before releasing your grip.
Muscle Group
Lower Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Use a manageable load. The fixed bar path does not remove the need for controlled repetitions and secure setup.
  2. Keep the shoulder blades set against the bench throughout the set; do not let the shoulders roll forward at the bottom.
  3. Lower the bar under control and avoid bouncing it off the chest.
  4. Choose a grip width that remains comfortable for the shoulders and lets the wrists stay straight.
Exercise library