Chest / Beginner / Compound (multi-joint)

Smith Machine Decline 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, Forearms & grip

Equipment

Smith machine, Bench

Movement pattern

Horizontal push

Level

Beginner

Type

Chest, Compound (multi-joint)

How to do it

1. Position 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. Rotate 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. Begin the movement by flexing your arms, lowering the bar to your chest.
4. Pause briefly, and then extend your arms to push the weight back to the starting position.
5. After completing the desired number of repetitions, rotate the bar to rack the weight.

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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