The smith decline bench press is a chest exercise performed on a decline bench using a smith machine. It primarily targets the pectoral muscles, with secondary emphasis on the tricep and shoulders. The smith machine provides guided movement, making it safer and more stable than a free-weight decline bench press.
Also Works
TricepsShoulders
How to Perform
1
Adjust the decline bench to the desired angle.
2
Lie down on the bench with your feet secured under the foot pads.
3
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
4
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
5
Pause for a moment at the bottom, then push the barbell back up to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Set the decline angle to 15-30 degrees; anything steeper puts too much blood pressure in your head.
•Position the bench so the bar naturally lowers to your lower chest line.
•Keep your shoulder blades pinched and your feet secured firmly under the foot pads.
Common Mistakes
•Setting the decline angle too steep, which reduces chest activation and increases discomfort.
•Letting the bar drift toward the neck instead of targeting the lower pecs.
•Not securing the feet under the pads, which can cause you to slide on the bench during the press.