You’ve been hitting the gym hard, consistently performing your favorite exercises and pushing your limits. But you’ve hit a brick wall when it comes to your chest workouts. You’ve been struggling to target those lower chest muscles, and the usual incline or flat bench presses just aren’t cutting it anymore. Luckily, you’re not alone. Many gym-goers experience this same problem. But fear not, there’s a solution – the Smith wide grip decline bench press. In this post, we’ll delve into the benefits of this exercise and guide you on how to incorporate it into your routine for a killer lower chest workout.
Smith Machine Wide Grip Decline Bench Press Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: Pectoralis Major – Clavicular, Deltoid – Anterior, Triceps Brachii
- Equipment: Smith Machine
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Smith Machine Wide Grip Decline Bench Press Instructions
- Place the bench at a decline angle and lower the safety arms to a comfortable level.
- Lie on the bench with your feet flat on the floor and your back flat against the bench.
- Grasp the barbell with a wide grip (just outside of shoulder width).
- Engage your core and press the barbell up until your arms are fully extended.
- Slowly lower the barbell back to the starting position.
- Repeat for desired number of repetitions.
Video Tutorial
Smith Machine Wide Grip Decline Bench Press Muscles
Target (Agonist)
- Pectoralis Major – Sternal
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Triceps Brach
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- None
Antagonist Stabilizers
- None
Benefits of Smith Machine Wide Grip Decline Bench Press
The Smith Machine Wide Grip Decline Bench Press is a great exercise for targeting the Pectoralis Major – Sternal muscle. This exercise helps to build strength in the chest muscles, as well as sculpting and toning the upper body. By doing this exercise with a wide grip, you can really target the lower chest muscles and create a more defined look. The decline angle of the bench also helps to increase the range of motion, which results in a greater overall chest workout. Furthermore, the Smith Machine ensures that you have greater control over the weight and can focus on proper form and technique. This exercise is perfect for anyone looking to build strength, tone their upper body, or just want to add variety to their routine.
Tips for Performing Smith Machine Wide Grip Decline Bench Press
The Smith Machine Wide Grip Decline Bench Press is an effective exercise for building strength and tone. When done properly, it can provide a range of benefits such as increased upper body strength, improved posture, and improved coordination. To get the most out of this exercise, follow the tips listed below.
- Utilize a full range of motion: When performing the Smith Machine Wide Grip Decline Bench Press, it is important to use a full range of motion to maximize the effectiveness of the exercise. This means pushing the bar down until it touches your chest and then extending your arms fully to the starting position.
- Keep your back flat: While performing the Smith Machine Wide Grip Decline Bench Press, it is important to keep your back flat against the bench to maintain proper form and prevent injury. If you feel your back arching during the exercise, adjust your form and/or reduce the weight.
- Focus on form: Proper form is key when performing the Smith Machine Wide Grip Decline Bench Press in order to maximize results and minimize the risk of injury. Make sure to keep your wrists in line with your elbows throughout the entire movement and keep your elbows tucked in towards your body as you lower and press the bar.
Benefits and Tips Video
Frequent Mistakes To Avoid
It’s important to know what mistakes to avoid when performing the Smith Machine Wide Grip Decline Bench Press, in order to maximize your workout and ensure you stay fit and healthy. The following list of mistakes are common amongst those who perform this exercise, and should be avoided at all costs.
- Failing to use a spotter: It is important to use a spotter when performing the Smith Machine Wide Grip Decline Bench Press as it can be dangerous to attempt the exercise alone.
- Not properly setting up the Smith Machine: Before performing the exercise, it is important to make sure the Smith Machine is adjusted correctly and that the bar is lined up with your body.
- Using too much weight: Adding too much weight can increase your risk of injury, so it is important to use a weight that you can handle and increase it gradually as you become stronger.
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Variations and Complementary Exercises
For individuals looking to add variation to their workout, there are many complementary and alternative exercises to the Smith Machine Wide Grip Decline Bench Press that can be performed to target similar muscles. Below is a list of exercises that can be used as variations to the Smith Machine Wide Grip Decline Bench Press.
Smith Machine Reverse Grip Press
The Smith Machine Reverse Grip Press is an excellent complementary exercise to the Smith Machine Wide Grip Decline Bench Press. It is a great alternative exercise that targets the same muscles in a different way. The Reverse Grip Press helps to strengthen the triceps and chest while developing core stability and balance. Additionally, the Reverse Grip Press allows for more range of motion than the Wide Grip Decline Bench Press, making it an ideal choice for those looking to increase muscular strength and endurance.
Smith Machine Decline Reverse Grip Press
The Smith Machine Decline Reverse Grip Press is a great exercise for those looking for an alternative or complementary exercise to the Smith Machine Wide Grip Decline Bench Press. This exercise works the muscles in your back, arms, and chest in a slightly different way than its counterpart. This exercise is performed by sitting on the decline bench with your feet securely in place and gripping the bar with a reverse grip, palms facing away from you. As you press the bar up, be sure to keep your elbows tucked in close to your body and your back straight. This exercise is a great way to add variety to your workout routine while still targeting the same muscle groups as the Smith Machine Wide Grip Decline Bench Press.
Smith Machine Decline Reverse Close Grip Bench Press
The Smith Machine Decline Reverse Close Grip Bench Press is a great complementary or alternative exercise for the Smith Machine Wide Grip Decline Bench Press. This exercise targets the same muscles as the Wide Grip Decline Bench Press, but with a more narrow grip and reversed direction. This variation works the back and arms slightly differently, as the range of motion is slightly different from the Wide Grip Decline Bench Press. The Smith Machine Decline Reverse Close Grip Bench Press is great for adding variety to your workout and targeting your muscles in a different way.
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Weighted Tricep Dips
Weighted Tricep Dips are a great complementary or alternative exercise for the Smith Machine Wide Grip Decline Bench Press. They work the triceps in a similar way to the decline bench press, but with your own bodyweight providing resistance. To perform weighted tricep dips, sit on a dip station with your feet flat on the ground and your hands gripping the parallel bars. Lower yourself until your upper arms are parallel to the ground and then push back up. You can add weights to this exercise by attaching a weight belt or placing weight plates on your lap. Weighted tricep dips are an excellent way to target the triceps and build strength.
Lever Chest Press (Machine)
The lever chest press machine is a great alternative or complementary exercise to the Smith Machine wide grip decline bench press. This exercise focuses on the same muscles as the decline press, but allows for a greater range of motion and increased stability. It also allows for more stability and control when performing the movement, since the user can control their own body weight with the levers. The lever chest press also helps to develop strength in the pecs, shoulders, and triceps, allowing for a more well-rounded upper body workout.
Pec Deck (Machine)
The Pec Deck machine is a great complementary or alternative exercise to the Smith Machine Wide Grip Decline Bench Press. It is an isolation exercise which focuses on the pectoral muscles, specifically the inner and outer pectoralis major muscles. The Pec Deck allows for a greater range of motion than the Smith Machine Wide Grip Decline Bench Press, allowing you to target different parts of the chest. Additionally, the Pec Deck offers adjustable resistance levels so you can progress or regress the intensity of your workout. Furthermore, it eliminates the need for a spotter, allowing you to perform the exercise safely and effectively on your own.
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Opposing Complementary Exercises
In order to ensure the best results from your Smith Machine Wide Grip Decline Bench Press, it is important to complement it with exercises that target the opposing muscle groups. This will help you achieve a balanced and toned physique. Here is a list of exercises to incorporate into your routine:
Dumbbell One Arm Rear Deltoid Row
The Dumbbell One Arm Rear Deltoid Row is a great exercise to complement the Smith Machine Wide Grip Decline Bench Press. This exercise strengthens and tones the back muscles, targeting the posterior deltoids and rhomboids. This is beneficial as it opposes the chest muscles, which are engaged during the Smith Machine Wide Grip Decline Bench Press. By engaging both muscle groups, you can develop balance and symmetry throughout your upper body. Additionally, this exercise helps to improve posture, making it a great exercise for overall health and wellness.
Dumbbell Rear Lateral Raise
The Dumbbell Rear Lateral Raise is a great exercise to complement the Smith Machine Wide Grip Decline Bench Press. This exercise targets the posterior deltoids, which are the opposing muscle group to the anterior deltoids used in the decline press. Performing this exercise will help to balance out the shoulder muscles and prevent any muscular imbalances. Additionally, Dumbbell Rear Lateral Raises will help to strengthen the shoulder stabilizers and improve overall shoulder health.
Incline Dumbbell Rear Deltoid Row
The Incline Dumbbell Rear Deltoid Row is a great way to complement the Smith Machine Wide Grip Decline Bench Press by targeting the opposing muscle group. This exercise helps to target the back muscles, specifically the rear deltoids, while the Smith Machine Wide Grip Decline Bench Press targets the chest muscles. By doing both exercises, you can help to even out the muscular development in your upper body. Additionally, this exercise helps to build strength in your posterior chain which will help you lift heavier weights when performing other exercises.
Maximize Your Chest Gains with the Smith Wide Grip Decline Bench Press
Looking to maximize your chest gains? Look no further than the Smith Wide Grip Decline Bench Press. By targeting the lower portion of the chest, this exercise helps to shape and strengthen the muscles in that area. The use of the Smith machine allows for added stability and support, leading to a safer and more controlled movement. Additionally, the wide grip engages the chest muscles even more, leading to improved results over time. Incorporating this exercise into your routine can lead to noticeable gains in strength and size of the chest muscles.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Machine Exercises
