Smith Machine Decline Wide-Grip Bench Press

Body region

• Chest
• Arms
• Shoulders

Equipment

• Smith Machine
• Adjustable Bench

Technique

1. Set a decline bench under the Smith machine so the bar lines up with your lower chest.
2. Set the safety stops just above chest height when you lie down.
3. Lock your legs under the pad, lie back and pull your shoulder blades together.
4. Grip the bar clearly wider than your shoulders, twist it off the hooks and straighten your arms.
5. Lower the bar to your lower chest, then press back up to straight arms.
6. Twist the bar back onto the hooks after the last rep.

Cues

• Keep the shoulder blades pinned to the bench.
• Keep the forearms close to vertical at the bottom.

Common mistakes

• Setting the bench so the bar lands on the neck.
• Gripping so wide that the shoulders hurt at the bottom.
• Skipping the safety stops.

Variations

• Smith Machine Close-Grip Bench Press
• Smith Machine Decline Bench Press
• Smith Machine Decline Close-Grip Bench Press
• Smith Machine Decline Reverse-Grip Bench Press
• Smith Machine Incline Bench Press
• Smith Machine Incline Reverse-Grip Bench Press
• Smith Machine Reverse-Grip Bench Press
• Smith Machine Wide-Grip Bench Press

Alternatives

• Barbell Bench Press
• Machine Chest Press
• Dumbbell Bench Press