The Smith machine decline bench press is a machine-based exercise targeting the chest muscles, particularly the lower pectoral muscles. The Smith machine mimics a barbell but provides more stability. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body workout.
Benefits
- Adds size and strength to the pecs
- Targets the lower chest
- The bar moves on a track making it easier to get into position and control
- May be more shoulder-friendly than a flat bench for certain lifters
- Type: Strength
- Main Muscle Worked: Chest
- Equipment: Machine
- Level: Beginner
Chest
Directions:
- 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.
- As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
- After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
- Repeat the movement for the prescribed amount of repetitions.
- When the set is complete, lock the bar back in the rack.
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