Smith Machine Decline Press
A decline press on a bench set under a Smith machine, so the guided bar lets you push the lower chest hard with the safety hooks ready on every rep.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Triceps
- Front Delts
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Set a decline bench under the Smith machine so the bar lines up with your lower chest, hook your legs under the pads and take a grip slightly wider than shoulder width.
Rotate the bar to unhook it and hold it over the lower chest with straight arms.
Lower the bar under control until it lightly touches the lower chest.
Pause briefly, then press back up to straight arms.
Rotate the bar back onto the hooks after the final rep.
Breathing: Inhale while lowering, exhale while pressing.
Coaching tips
Line the bar up with the lower chest
Shoulder blades pinned
Smooth, even press
Common mistakes
Bench placed so the bar lands on the neck or belly
Bouncing off the chest
Not setting the safety stops
Safety notes
Set the safety stops just below chest height, and sit up only after the bar is back on the hooks.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.