Smith Machine Decline Bench Press
A decline chest press with the bar guided by a Smith machine, showing a steady descent and a controlled press back up.
How to do it
- Position a decline bench beneath the Smith machine bar.
- Lie back with feet firmly planted and the shoulders supported.
- Take a secure grip slightly wider than shoulder width.
- Unrack the bar while keeping the upper back set.
- Lower the bar under control toward the lower chest.
- Press along the rails to extend the elbows and repeat.
Key technique cue
Shoulders pinned to the bench, don't let the wrists fold back — keep the bar over the chest.
Common mistakes
- ✕ Bouncing the bar off the chest.
- ✕ Letting the wrists fold back under the load.
- ✕ Lifting the shoulders away from the bench while pressing.
- ✕ Shifting the body so the bar no longer tracks over the chest.
Benefits
- ✓ Loads the chest through a decline pressing angle.
- ✓ Provides guided bar travel during the press.
- ✓ Combines chest work with triceps and shoulder assistance.
Progression: from easier to harder
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Step 1 You are here - Smith Machine Decline Bench Press
- Cable Decline Bench Press
- Decline Machine Chest Press
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Step 2
About the exercise
The Smith machine decline bench press places the torso on a bench with the head lower than the hips. Both hands hold the fixed-path bar as it descends toward the lower chest, then the elbows extend to drive it upward along the rails. The chest is the main working muscle group, with the shoulders and triceps assisting. The feet stay on the floor and the upper back remains supported, which sets the setup apart from a free-weight decline press or a seated chest-press machine.
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