The Smith Wide Grip Decline Bench Press is a strength training exercise that primarily targets the lower chest, triceps, and shoulders. It is performed on a decline bench using a Smith machine, which allows for a more controlled and stable movement.
How to perform
To perform the Smith Wide Grip Decline Bench Press, follow these step-by-step instructions:1. Adjust the decline bench to a comfortable angle and position it under the Smith machine bar. Make sure that the bar is at a height that allows you to unrack it without straining yourself.
2. Lie down on the decline bench with your feet securely placed under the foot pads or braced against the end of the bench.
3. Grab the barbell with a wide grip, slightly wider than shoulder-width apart. Your palms should be facing away from you.
4. Unrack the barbell from the safety pins and hold it directly above your chest with your arms fully extended. This is the starting position.
5. Lower the barbell slowly and under control towards your lower chest by bending your elbows. Keep your elbows pointed outwards to maintain the wide grip.
6. Pause briefly at the bottom of the movement, then press the barbell back up to the starting position by extending your elbows and pushing the weight upwards.
7. Repeat for the desired number of reps.
8. Make sure to maintain proper form throughout the exercise by keeping your back flat against the bench, engaging your core, and not arching your back excessively.
9. Once you have completed your set, carefully rack the barbell back on the safety pins and sit up to reposition yourself.
10. Stretch your chest and shoulders after the exercise to prevent muscle tightness.
Remember to start with a light weight to perfect your form before progressing to heavier weights. It is also important to listen to your body and adjust the weight as needed to prevent injury.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.