Smith Machine Decline Press
10 reps
Lower the guided bar to your lower chest on a decline, then press it up.
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CHEST
Smith Machine Decline Press
A decline press on a Smith machine that biases the lower chest while also working the shoulders and triceps. The fixed bar path adds stability and keeps your form consistent, so you can focus on the press itself, which makes it approachable for beginners.
How to do it
- 1
Lie back on a decline bench, pinch your shoulder blades together, and hook your legs at the top.
- 2
Keep your head, shoulders, and glutes on the bench throughout.
- 3
Set the Smith bar over your lower chest and grip it shoulder-width with an overhand grip.
- 4
Unhook the bar, brace your core, and lower it toward your lower chest with elbows at about 45 degrees.
- 5
Gently touch your lower chest, then press the bar back up as you exhale.