Smith Machine Decline Bench Press

Decline press with a guided bar: it loads the lower chest on a fixed path.

• Compound
• Machine
• Intermediate

How to do it

• Align the decline bench so the bar lowers to the lower chest
• Secure your legs and retract the shoulder blades before you start
• Lower to the lower chest under control and press in a straight line

Sets, reps and tempo

Ranges: 6–10 reps · 1–3 RIR

Tempo: Lower for 2 s under control, press with intent

Common mistakes

• Lowering the load too far up toward the neck
• Leaving the bar unhooked from the safety catches at the end of the set

Muscles worked

Primary

• Chest

Secondary

• Triceps

Alternatives

• Decline Barbell Press
• Bench Press
• Parallel Bar Dips
• Chest Press Machine