Smith Decline Bench Press

Muscles worked

Setup

1. Position a decline bench inside the Smith machine so the bar aligns with your lower chest/sternum when lying down.
2. Secure your feet firmly under the leg rollers to stabilize your lower body and prevent sliding.
3. Lie back and grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Rotate the bar to unrack it and fully extend your arms to reach the starting position.

How to do it

1. Inhale and slowly lower the bar toward your lower chest, keeping your elbows tucked at a 45-degree angle relative to your torso.
2. Lower the bar with a controlled 2-3 second tempo until it is approximately an inch above your chest.
3. Exhale and press the bar back up to the starting position by driving through your palms and squeezing your chest.
4. Complete the movement just before your elbows lock out to maintain constant tension on the pectorals.

Form checklist

• Keep your shoulder blades retracted and pinned firmly against the bench throughout the set.
• Ensure the bar path aligns with the lower sternum, not the neck or upper chest.
• Maintain a tight core and keep your glutes in contact with the bench at all times.
• Avoid bouncing the bar off your chest; use a smooth transition at the bottom.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to bring your biceps together at the top of the movement.
• Use the stability of the Smith machine to implement a brief pause at the bottom of the rep to maximize fiber recruitment.

Make it harder

• Implement a 4-second eccentric (lowering) phase to increase time under tension.
• Perform '1.5 reps' by lowering the bar, pressing halfway up, lowering again, and then pressing to full extension.

Frequently asked

What muscles does the smith decline bench press work?

The smith decline bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the smith decline bench press?

The smith decline bench press uses smith machine.

Is the smith decline bench press good for beginners?

The smith decline bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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