Smith Decline Bench Press

Smith Decline Bench Press


This exercise involves lying on a decline bench and using a Smith machine to perform a bench press. The decline angle targets the lower portion of the chest muscles.

Muscle Group

Equipment Required

Smith Decline Bench Press Instructions

  1. Set up the decline bench at a 30-45 degree angle.
  2. Lie down on the bench with your feet securely placed under the foot pads.
  3. Grasp the bar with a shoulder-width grip and lift it off the rack.
  4. Lower the bar slowly towards your chest, keeping your elbows tucked in.
  5. Pause briefly at the bottom of the movement, then press the bar back up to the starting position.
  6. Repeat for desired number of reps.
  7. When finished, carefully rack the bar back onto the rack.

Smith Decline Bench Press Form & Visual

Smith Decline Bench Press

Smith Decline Bench Press Benefits

  • Targets the lower portion of the chest muscles
  • Increases overall chest strength and size
  • Improves upper body pushing strength
  • Provides support for the shoulders and triceps
  • Allows for a greater range of motion compared to traditional decline bench press

Smith Decline Bench Press Muscles Worked

  • Pectoralis major (lower fibers)
  • Triceps brachii
  • Anterior deltoids

Smith Decline Bench Press Variations & Alternatives

  • Smith Incline Bench Press
  • Smith Flat Bench Press
  • Smith Close-Grip Bench Press
  • Smith Wide-Grip Bench Press
  • Smith Reverse-Grip Bench Press