Smith Machine Decline Press
How to do the Smith Machine Decline 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 Smith Machine Decline Press
- 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.
Log it, see it on your body.
Every Smith Machine Decline 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 Smith Machine Decline Press fits
The Smith Machine Decline Press shows up in training built around a specific goal. See how it fits:
More chest exercises
Smith Machine Decline Press: common questions
What muscles does the Smith Machine Decline Press work?
The Smith Machine Decline Press primarily works the Chest. It also recruits the Shoulders and Triceps as supporting muscles.
Is the Smith Machine Decline Press suitable for beginners?
Yes. The Smith Machine Decline 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 Smith Machine Decline Press?
To do the Smith Machine Decline Press you'll need a weight machine.
Is the Smith Machine Decline Press a compound or isolation exercise?
The Smith Machine Decline 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 Smith Machine Decline Press with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Smith Machine Decline Press sets, free.
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