Decline Smith Press

A chest press on a decline bench using a Smith machine, providing guided bar path and emphasizing the lower chest.

Instructions

1. Place a decline bench underneath the Smith machine barbell.
2. Position the bench so the barbell is at a height you can reach when lying down with arms almost fully extended.
3. Using a pronated grip wider than shoulder width, unlock the bar from the rack.
4. Hold it straight over you with your arms extended. This is your starting position.
5. As you inhale, lower the bar under control by allowing your elbows to flex.
6. Lower until the bar lightly contacts your torso at chest level.
7. After a brief pause, bring the bar back to the starting position by extending your elbows.
8. Exhale as you press and lock your arms at the top.

Tips

• The Smith machine’s fixed path provides stability, ideal for heavy pressing.
• The decline position targets the lower chest and sternal fibers.
• Maintain foot security and avoid using momentum to press the weight.
• Always lock the bar back in the rack when finished with the set.