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Smith Machine Decline Bench Press
A compound press performed on a decline bench in a Smith machine, primarily targeting the lower chest, assisted by the triceps and anterior shoulders, to build hypertrophy and pressing strength.
About Exercise
Equipment
Smith Machine, Decline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Shoulders
Accessory Muscles
Traps, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest
Triceps
7/10Lateral Head, Long Head
Shoulders
5/10Anterior Delts
Traps
2/10Abs
2/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-180 seconds • Use longer rest for heavy strength sets (120-180s).
How to Perform
Position a decline bench under the Smith machine bar. Lie back on the bench with your head lower than your feet, ensuring your chest is positioned directly beneath the bar. Grip the bar slightly outside shoulder width.
- Unrack the bar by rotating the safety hooks and establish a tight, secure grip.
- Slowly lower the bar in a controlled path toward the base of your sternum (lower chest).
- Maintain shoulder retraction and pause briefly at the bottom.
- Explosively press the bar back up until your elbows are fully extended but not locked.
- Repeat for the desired number of repetitions, then re-engage the safety hooks.
Coaching Tips
Form Cues
- Tuck elbows slightly in.
- Chest up and proud.
- Drive feet hard.
- Maintain lower back arch.
- Shoulders pinned back.
Breathing
Inhale as you lower the bar (eccentric phase) and exhale forcefully as you press the bar back up (concentric phase); maintain a tight abdominal brace.
Tempo
3-0-1
Range of Motion
Lower the bar until it lightly touches or comes very close to the sternum. Press up to near full elbow extension without locking out.
Safety
Safety Notes
- Always lock the bar securely onto the pins when racking and unracking.
- If you feel dizzy or lightheaded, stop the exercise due to the inverted position.
- Ensure the safety stops are correctly set below your chest level.
Spotting
Not recommended due to the fixed path of the Smith machine; rely on the safety stops for failure.
Common Mistakes
- Allowing elbows to flare too wide.
- Bouncing the bar off the chest.
- Lifting the hips off the bench.
- Losing tightness in the upper back.
When to Avoid
- Acute shoulder or elbow joint pain.
- Recent head or neck injury.
- Conditions exacerbated by inverted positions (e.g., high blood pressure).
Flexibility Needed
- Sufficient shoulder external rotation and extension.
Build Up First
- Basic bench press form competency.
- Ability to maintain scapular retraction under load.
Also known as
Smith Machine Decline Press, Decline Bench Press (Smith Machine), Smith Decline Press
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