Decline Smith Machine Wide-Grip Bench Press

March 20, 2015 - Chest Exercises, Lower Chest Exercises, Machine Chest Exercises, Smith Machine Exercises
Decline Smith Machine Wide-Grip Bench Press



Place a decline bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Secure your legs/ ankles at the padding and slowly lay down on the bench. Grasp the bar with overhand grip (palms facing forward) with your hands at the widest grip you can safely manage (the angle in the middle portion of the movement between your arms and forearms must be bigger than 90-degree). Unlock the bar from the rack and hold it above your lower chest. This will be your starting position.


As you breathe in start lower the bar in controlled manner until you reach the lower chest. When you touch the chest carefully change the direction of the movement and bring the bar back to the starting position as you exhale. Contract the pecs at the top, hold for a second and repeat the movement for desire reps.