VARIATIONS
- Incline Dumbbell PressSeatedInclineChest · Dumbbell · Incline Bench
- Decline Dumbbell PressShoulder-widthChest · Dumbbell · Decline Bench
- Decline Barbell Bench PressChest · Barbell · Decline Bench
- Smith Machine Bench PressFlatChest · Smith Machine · Bench
- Smith Machine Incline PressInclineChest · Shoulders · Smith Machine · Incline Bench
- Weighted Chest DipMiddle Chest · Triceps · Dip Station · Dip Belt
Decline Smith Press
Bar moves on a fixed path over the lower chest on a decline bench.
This compound push targets the lower pectorals with added stability from the fixed bar path. It also recruits the anterior deltoids and triceps to build upper body pressing strength.
HOW TO DO IT
- Secure a decline bench under the Smith machine bar.
- Lie back and grip the bar slightly wider than shoulder width.
- Unrack the bar and hold it directly over your lower chest.
- Lower the bar slowly until it lightly touches your torso.
- Press the weight up until your arms are fully extended.
- Rotate the bar to lock it securely in the rack.
COMMON MISTAKES
- Bouncing the bar off the chest for momentum.
- Flaring elbows out too wide at the bottom.
- Lifting hips off the bench during the press.
- Locking elbows violently at the top of the rep.
TIPS
- Keep your feet flat and planted to maintain body tension.
- Drive the bar in a straight vertical line.
- Retract your shoulder blades throughout the entire movement.
SAFETY
- Always lock the bar into the safety catches before reracking.
DETAILS
- Muscles
- Chest
- Equipment
- Smith MachineDecline Bench
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Bench press
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Lying on the back
- Bench angle
- Decline
SIMILAR EXERCISES
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Ratings
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