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Chest · Smith machine · Intermediate

How to do Smith Decline Bench Press

The smith decline bench press is a chest exercise performed on a decline bench using a smith machine. It primarily targets the pectoral muscles, with secondary emphasis on the triceps and shoulders. The smith machine provides guided movement, making it safer and more stable than a free-weight decline bench press.

Smith Decline Bench Press demonstration
Primary muscle
Chest
Also works
Triceps and Shoulders
Equipment
Smith machine
Level
Intermediate
Category
Chest

How to do Smith Decline Bench Press, step by step

  1. Adjust the decline bench to the desired angle.
  2. Lie down on the bench with your feet secured under the foot pads.
  3. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
  4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
  5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
  6. Repeat for the desired number of repetitions.

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Muscles worked

Smith Decline Bench Press works your chest as the main mover, with help from your triceps and shoulders.

Track Smith Decline Bench Press in SPLYT

Smith Decline Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More chest exercises

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