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.
More chest exercises
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