Chest / Beginner / Compound (multi-joint)

Decline Smith Press

A Smith machine exercise for the chest, with the front delts, triceps and serratus assisting.

At a glance

Primary

Chest

Secondary

Front delts, Triceps, Serratus anterior

Equipment

Smith machine, Bench

Movement pattern

Horizontal push

Level

Beginner

Type

Chest, Compound (multi-joint)

How to do it

1. Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
2. As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
3. After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
4. Repeat the movement for the prescribed amount of repetitions.
5. When the set is complete, lock the bar back in the rack.

Common mistakes

• ✗ Legs not locked in under the pads.

  Why it hurts: You can slide down the bench with the bar overhead.

  ✓ Instead: Hook the legs securely before unracking and use a spotter.

• ✗ Lowering the bar to the neck or upper chest.

  Why it hurts: The shoulders flare and a slip can land the bar on the throat.

  ✓ Instead: Lower to the lower chest with the elbows tucked.

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