Chest · Smith machine
Smith Machine Decline Bench Press
The Smith machine decline bench press is a compound chest exercise that shifts the primary tension to the lower pectorals along a fixed bar path. It fits well into intermediate or advanced pushing workouts when you want to overload the lower chest without needing a spotter.
- Muscles
- Chest
- Equipment
- Smith machine
- Type
- Strength
- Animation
- Men and women
How to do it
- Set up a decline bench under the Smith machine with the bar positioned above your lower chest.
- Lie on the decline bench with your feet secured at the end of the bench.
- Grasp the bar with a grip wider than shoulder-width, palms facing forward.
- Unrack the bar and lower it to your lower chest, keeping your elbows at a 45-degree angle to your body.
- Inhale and brace your core. Exhale as you press the bar up, extending your arms fully.
- Focus on using your lower chest muscles to lift the weight.
- Control the movement both while lowering and lifting the bar, avoiding any bouncing off the chest.
Common mistakes
- Flaring your elbows out at a 90-degree angle places excessive and unnecessary stress on your shoulder joints.
- Lifting your hips off the pad alters the pressing angle and reduces the targeted stimulus on the lower chest.
- Bouncing the bar off your ribs eliminates muscle tension and increases the risk of injury.
- Misaligning the bench relative to the bar causes the bar to travel down toward your throat rather than your lower sternum.
Tips
- Set the safety stoppers on the Smith machine just below your chest level before loading heavy weight.
- Keep your shoulder blades retracted and firmly depressed into the bench throughout the set.
- Grip the bar securely with your wrists straight to avoid backward strain under the load.
Sets and reps
Perform 3 to 4 sets of 8 to 12 reps for muscle hypertrophy, resting 90 to 120 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What muscles are primarily worked during this movement?
The exercise heavily emphasizes the sternocostal head of the pectoralis major (lower chest), with secondary involvement from the triceps and anterior deltoids.
Can you safely perform this exercise without a spotter?
Yes, the Smith machine has built-in safety catches and hooks, making it safe to train alone as long as you properly set the mechanical stops.
