Smith Machine Decline Press

Smith Machine Decline Press is a beginner-level compound in the strength category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with machine.

How to do it

1. 1Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
2. 2Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.
3. 3Begin the movement by flexing your arms, lowering the bar to your chest.
4. 4Pause briefly, and then extend your arms to push the weight back to the starting position.
5. 5After completing the desired number of repetitions, rotate the bar to rack the weight.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.