How to do the Smith Decline Bench Press
Smith Decline Bench Press is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Smith Decline Bench Press demonstration · © GymiaFit
Smith Decline Bench Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Decline Bench Press step by step
- 1Adjust the decline bench to the desired angle.
- 2Lie down on the bench with your feet secured under the foot pads.
- 3Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- 4Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- 5Pause for a moment at the bottom, then push the barbell back up to the starting position.
- 6Repeat for the desired number of repetitions.
Smith Decline Bench Press — questions
What muscles does the Smith Decline Bench Press work?
The Smith Decline Bench Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Smith Decline Bench Press?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Decline Bench Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Decline Bench Press?
Smith Bench Press, Smith Decline Reverse-grip Press, Smith Incline Bench Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Decline Bench Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.