Smith Decline Bench Press
Description
The Smith machine decline bench press is a guided pressing exercise targeting the lower (sternal) head of the pectoralis major. The fixed bar path and safety hooks make it one of the safest ways to train the decline press to failure without a spotter.
Equipment Required
Smith Decline Bench Press Instructions
- Position a decline bench (15 to 30 degrees) inside a Smith machine so the bar tracks over your lower chest. Lock your feet under the leg pads.
- Lie back with the bar above your lower chest. Grip slightly wider than shoulder-width.
- Pull your shoulder blades down and back. Brace your core.
- Twist the bar to unrack. Lower under control to your lower chest, elbows at 45 to 70 degrees.
- Press back up to lockout, exhaling as you press.
- Twist to re-rack on the final rep.
- Set the safety stops just above chest contact for failure training.
- The decline angle may allow heavier loading than flat or incline Smith pressing.
Smith Decline Bench Press Form & Visual
Smith Decline Bench Press Benefits
- Targets the lower chest with guided safety
- Allows training to failure without a spotter
- Reduces anterior deltoid involvement vs flat pressing
- Often allows heavier loading than flat pressing
- Excellent for drop sets and high-rep work
- Useful for lifters with shoulder issues on flat pressing
Smith Decline Bench Press Muscles Worked
- Pectoralis major (especially the sternal/lower head)
- Triceps brachii
- Anterior deltoid (reduced)
- Serratus anterior
Smith Decline Bench Press Variations & Alternatives
- Barbell Decline Bench Press
- Dumbbell Decline Bench Press
- Smith Incline Bench Press
- Smith Close-Grip Bench Press
- Pause Smith Decline Press
- Reverse-Grip Smith Decline Press
- Smith Bench Press
- Smith Wide Grip Decline Bench Press
- Smith Wide Grip Bench Press
- Barbell Pause Decline Bench Press
