Decline Smith Press
How to do the Decline Smith Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Shoulders, Triceps
Machine
How to do the Decline Smith Press
- 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.
Log it, see it on your body.
Every Decline Smith Press set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Decline Smith Press fits
The Decline Smith Press shows up in training built around a specific goal. See how it fits:
More chest exercises
Decline Smith Press: common questions
What muscles does the Decline Smith Press work?
The Decline Smith Press primarily works the Chest. It also recruits the Shoulders and Triceps as supporting muscles.
Is the Decline Smith Press suitable for beginners?
Yes. The Decline Smith Press is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Decline Smith Press?
To do the Decline Smith Press you'll need a weight machine.
Is the Decline Smith Press a compound or isolation exercise?
The Decline Smith Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Decline Smith Press with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Decline Smith Press sets, free.
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