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Chest · Intermediate

Smith Decline Bench Press

Horizontal pressing drill that develops chest, shoulder, and triceps strength using a Smith machine, with emphasis on the chest, triceps and shoulders.

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Exercise overview

Training details

ChestTricepsShoulders

Equipment

Smith Machine

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Lie down on the decline bench and position the barbell above your chest.
  2. 02Grip the barbell slightly wider than shoulder-width apart.
  3. 03Lower the barbell slowly until it nearly touches your chest.
  4. 04Push the bar back up to the starting position, fully extending your arms.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDecline Barbell Bench PressRelated variationSmith Wide Grip Decline Bench PressRelated variationMachine Decline Chest PressRelated variationDecline Dumbbell Bench PressRelated variationBench Press

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Alternatives

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