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Smith Machine Decline Bench Press
Smith machine decline bench press that targets lower chest, triceps, and front shoulders to build upper body strength and hypertrophy; uses guided bar path for stability.
About Exercise
Equipment
Smith Machine, Decline Bench, Plates
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest
Triceps
7/10Lateral Head, Medial Head
Shoulders
6/10Anterior Delts
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Position decline bench under Smith machine bar and adjust angle to 15-30 degrees. Lie back with feet secured under pads, grip bar slightly wider than shoulders.
- Unrack bar by rotating wrists and extend arms above lower chest.
- Inhale and lower bar controlled to touch lower chest, elbows at 45 degrees.
- Exhale and press bar up by extending arms, squeezing chest.
- Maintain shoulder blades retracted and core braced.
- Repeat for reps then re-rack bar.
Coaching Tips
Form Cues
- Elbows tucked at 45 degrees
- Shoulders retracted and down
- Drive through chest
- Wrists straight
- Core tight
Breathing
Inhale as you lower the bar, brace core, and exhale forcefully as you press up.
Tempo
3-1-1
Range of Motion
Lower bar until it touches lower chest; press to full arm extension without locking elbows.
Safety
Safety Notes
- Set safety stops just above chest
- Avoid thumbless grip
- Start with light weight
- Keep head and neck aligned
- Monitor for head blood pressure discomfort in decline
Spotting
Spot by assisting on bar if needed; Smith machine safeties reduce spotter requirement but hands-on spotting aids heavy sets.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off chest
- Lifting hips off bench
- Over-arching lower back
When to Avoid
- Acute shoulder impingement
- Recent chest surgery
- High blood pressure sensitivity
Flexibility Needed
- Shoulder flexion to 90 degrees
- Thoracic extension
- Ankle dorsiflexion for foot secure
Build Up First
- Basic bench press form
- Familiarity with Smith machine unracking
Also known as
Decline Smith Press, Smith Decline Chest Press, Decline Machine Bench Press
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