Strength

Decline Smith Press

The decline smith press is a beginner strength exercise for your chest, using machine.

Main muscles
Chest
Also works
Shoulders, Triceps
Equipment
Machine
Level
Beginner
Decline Smith Press, starting position
Start
Decline Smith Press, end position
Finish

How to do it

  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.

Alternatives to the decline smith press

Smith Machine Bench Press Machine Smith Machine Incline Bench Press Machine Cable fly Cable stack Chest press machine Chest press machine Dumbbell bench press Dumbbells, Flat bench Dumbbell floor press Dumbbells