Smith Machine Decline Press

How to do the Smith Machine Decline Press

1. Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
2. Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.
3. Begin the movement by flexing your arms, lowering the bar to your chest.
4. Pause briefly, and then extend your arms to push the weight back to the starting position.
5. After completing the desired number of repetitions, rotate the bar to rack the weight.

Muscles worked

Role	Muscles
Primary	chest
Secondary	shoulders, triceps
Equipment	machine
Difficulty	beginner
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Clock Push-Up Bodyweight Decline Push-Up Bodyweight Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight

Superset the Smith Machine Decline Press with

Opposing middle back and lats and traps work — alternate sets without extra rest.

Leverage High Row middle back Leverage Iso Row lats Smith Machine Bent Over Row middle back Smith Machine Upright Row traps

Common questions

What muscles does the Smith Machine Decline Press work?

The Smith Machine Decline Press primarily works the chest, with the shoulders and triceps as secondary movers. Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Guillotine Bench Press train the same muscle, across 11 equipment types.

What equipment do you need for the Smith Machine Decline Press?

A Machine. Without a machine, Clock Push-Up, Decline Push-Up, and Incline Push-Up train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Smith Machine Decline Press suitable for beginners?

Yes, the Smith Machine Decline Press is rated beginner. 22 harder options for the same muscle are catalogued.

Where should the Smith Machine Decline Press go in a workout?

Early — the Smith Machine Decline Press is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Leverage High Row and Leverage Iso Row later.

Similar exercises

Alternating Floor Press Kettlebell Barbell Bench Press - Medium Grip Barbell Barbell Guillotine Bench Press Barbell Barbell Incline Bench Press - Medium Grip Barbell Bench Press - With Bands Resistance Bands Bent-Arm Dumbbell Pullover Dumbbell