smith wide grip decline bench press

Primary target: Pectorals
Equipment: Smith Machine
Body part: Chest
Secondary muscles: Triceps

Secondary muscles

TricepsShoulders

Step by step

1
Adjust the decline bench to the desired angle.
2
Lie down on the bench with your feet secured under the foot pads.
3
Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
4
Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards.
5
Pause for a moment when the barbell touches your chest.
6
Push the barbell back up to the starting position, fully extending your arms.
7
Repeat for the desired number of repetitions.

How to perform

Adjust the decline bench to the desired angle. Lie down on the bench with your feet secured under the foot pads. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards. Pause for a moment when the barbell touches your chest. Push the barbell back up to the starting position, fully extending your arms. Repeat for the desired number of repetitions.