Exercise

Decline Smith Press

Also known as: smith decline bench press, decline machine press smith

Decline Smith Press is a compound exercise for the chest. Main target: lower chest. Also works: anterior deltoid and triceps lateral head. Equipment: smith machine.

EquipmentSmith machine

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Lower chest

Secondary

Anterior deltoid Triceps lateral head

How to do it

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.
As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
Repeat the movement for the prescribed amount of repetitions.
When the set is complete, lock the bar back in the rack.