Smith Machine Decline 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
7.3
Average

Smith Machine Decline Press Images

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Smith Machine Decline Press Instructions

Smith Machine Decline Press muscle diagram
  1. Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
  2. Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.
  3. Begin the movement by flexing your arms, lowering the bar to your chest.
  4. Pause briefly, and then extend your arms to push the weight back to the starting position.
  5. After completing the desired number of repetitions, rotate the bar to rack the weight.

Alternative Exercises for Smith Machine Decline Press

Decline barbell bench press thumbnail image Decline barbell bench press thumbnail image

Decline barbell bench press

Muscle Targeted: Chest
Equipment Type: Barbell
8.9
Average
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