Smith Wide Grip Decline Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Smith machine
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Triceps Brachii, Pectoralis Major Clavicular Head, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Smith Decline Press
How to: Smith Wide Grip Decline Bench Press
- Set the Smith machine to a decline position.
- Lie on the bench with your back flat and feet on the floor.
- Grip the bar with a wide grip and lower it to your chest.
- Push the bar back up until your arms are extended, keeping your elbows slightly bent.
Common Mistakes
- Not keeping the back flat against the bench.
- Using too much weight, leading to poor form.
- Raising the bar too high, which reduces the focus on the chest.
Modifications
- Use lighter weights to reduce strain.
- Perform the exercise at a higher angle, making it more accessible.
Tips
- Keep your feet flat on the ground for stability.
- Ensure a full range of motion without locking out your elbows at the top.
- Focus on lowering the bar to your chest without flaring your elbows too much.
Smith Wide Grip Decline Bench Press Alternatives
Tags
chest
strength
press
Smith machine
upper body
pectorals