Decline Smith Press

The Smith machine decline bench press is a machine-based exercise targeting the chest muscles, particularly the lower pectoral muscles. The Smith machine mimics a barbell but provides more stability. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body workout.

Benefits

  1. Adds size and strength to the pecs
  2. Targets the lower chest
  3. The bar moves on a track making it easier to get into position and control
  4. May be more shoulder-friendly than a flat bench for certain lifters
8.4
Average

Decline Smith Press Images

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Decline Smith Press Instructions

Decline Smith Press muscle diagram
  1. Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
  2. As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
  3. After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
  4. Repeat the movement for the prescribed amount of repetitions.
  5. When the set is complete, lock the bar back in the rack.

Alternative Exercises for Decline Smith Press

Decline dumbbell bench press thumbnail image Decline dumbbell bench press thumbnail image

Decline dumbbell bench press

Muscle Targeted: Chest
Equipment Type: Dumbbell
8.5
Average
Chest dip thumbnail image Chest dip thumbnail image

Chest dip

Muscle Targeted: Chest
Equipment Type: Other
9
Average