Smith Machine Decline Bench Press

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Quick answer

Smith Machine Decline Bench Press is an intermediate compound Smith machine exercise that mainly works the chest, with the triceps and shoulders assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

How to do Smith Machine Decline Bench Press

  1. 1

    Begin by placing a decline bench in a position in the smith machine such that the bar will touch the middle of your chest when lowered.

  2. 2

    Lie down on the bench and secure your legs. Hold the barbell at just outside of shoulder width apart.

  3. 3

    Lift the smith machine barbell off the rack and hold it straight over your chest with your arms straight. This is your starting position.

  4. 4

    Slowly lower the bar while breathing in until the bar just touches the middle of your chest.

  5. 5

    After a brief pause push the bar up to the starting position while breathing out and focusing on contracting your chest muscles.

Form cues

  • It is recommended that you have a spotter for this exercise.
  • Avoid 'bouncing' the bar off your chest.
  • If you want to keep more tension through the triceps and chest, stop each repetition just short of lockout at the top.
  • Perform the reps slowly and in a controlled manner. Technique first, weight second.

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