Smith Machine Decline Bench Press

Smith-machine variation: the guided path reduces stabilization demands and lets you focus overload on the target muscle.

• Compound
• Machine
• Intermediate

How to do it

• Align your body with the fixed path before unlocking the bar
• Keep support and tension constant throughout the range
• Set the safety stops before training close to failure

Sets, reps and tempo

Ranges: 6–10 reps · 1–3 RIR

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

Common mistakes

• Forcing a setup that does not fit the machine path
• Bouncing against the stops or losing tension at the end of the range

Muscles worked

Primary

• Chest

Secondary

• Triceps

Alternatives

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