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Decline Smith Press

Decline Smith Press is a beginner compound machine exercise that mainly works your chest, with help from your shoulders and triceps.

💪 Chest🏋️ Machine📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Decline Smith Press: starting position
Starting position
Decline Smith Press: end position
End position

How to do the decline smith press

  1. Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
  2. As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
  3. After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
  4. Repeat the movement for the prescribed amount of repetitions.
  5. When the set is complete, lock the bar back in the rack.

Muscles worked

Primary: ChestSecondary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Decline Smith Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench PressBarbell · BeginnerChest PressMachine · BeginnerPush UpBodyweight · BeginnerDumbbell Bench PressDumbbell · BeginnerCable Chest PressCable · BeginnerSvend PressOther · Beginner

FAQ

What muscles does the decline smith press work?

It mainly works your chest; your shoulders and triceps assist.

How many sets and reps of decline smith press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the decline smith press good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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