Decline Bench Press (Smith)

Lie on a decline bench in the Smith machine. Press the bar up from your lower chest. This angle recruits the lower pecs and reduces shoulder strain.

Quick facts

Primary and secondary muscle groups targeted by this movement.

chest

triceps

What you need and how to position yourself before starting.

smith machineadjustable bench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the Smith machine to a decline position and set the bench accordingly.
- Lie back on the bench with your feet securely placed on the ground or on the bench.
Step 2Grab the Bar
- Position yourself under the bar and grip it with your hands slightly wider than shoulder-width apart.
- Ensure your grip is firm and your wrists are straight.
Step 3Position Your Body
- Retract your shoulder blades and keep your chest up, ensuring your back is flat against the bench.
- Engage your core to maintain stability throughout the exercise.
Step 4Lift the Bar
- Unrack the bar by pushing it upward and straightening your arms.
- Lower the bar slowly towards your chest, keeping your elbows at about a 45-degree angle.
Step 5Lower the Bar
- Control the descent of the bar until it lightly touches your chest.
- Ensure that your elbows do not flare out excessively and maintain a steady motion.
Step 6Press the Bar
- Push the bar back up to the starting position by extending your arms.
- Focus on using your chest muscles to drive the movement.
Step 7Repeat
- Continue to perform the lift and lower for the desired number of repetitions.
- Maintain proper form and control throughout each rep.
Step 8Finish the Exercise
- After completing your sets, carefully re-rack the barbell on the Smith machine.
- Sit up and ensure you are steady before getting off the bench.