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Smith Machine Decline Bench Press 3s · no sound

Smith Machine Decline Bench Press

A decline chest press with the bar guided by a Smith machine, showing a steady descent and a controlled press back up.

Primary muscle
Chest
Equipment
Bodyweight, Machine
Difficulty
Beginner
Movement
Push
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How to do it

  1. Position a decline bench beneath the Smith machine bar.
  2. Lie back with feet firmly planted and the shoulders supported.
  3. Take a secure grip slightly wider than shoulder width.
  4. Unrack the bar while keeping the upper back set.
  5. Lower the bar under control toward the lower chest.
  6. Press along the rails to extend the elbows and repeat.

Common mistakes

  • Bouncing the bar off the chest.
  • Letting the wrists fold back under the load.
  • Lifting the shoulders away from the bench while pressing.
  • Shifting the body so the bar no longer tracks over the chest.

Muscles worked

Primary
Chest
Secondary
Front DeltsTriceps

Same movement, other equipment

Cable Bench Press Beginner Cable Bench Press Chest Cable Machine Cable Chest Press Beginner Cable Chest Press Chest Cable Machine Cable Decline Bench Press Beginner Cable Decline Bench Press Chest Cable Machine Cable Incline Bench Press Beginner Cable Incline Bench Press Chest Cable Machine

Similar exercises

Archer Push-Up Advanced Archer Push-Up Chest Bodyweight Bodyweight Elevated Push Up Intermediate Bodyweight Elevated Push Up Chest Bodyweight Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Decline Machine Chest Press Beginner Decline Machine Chest Press Chest Machine Decline Push Up Beginner Decline Push Up Chest Bodyweight

Good to know

What muscles does the Smith Machine Decline Bench Press work?
Mainly the chest. It also works the front delts and triceps.
What equipment do you need for the Smith Machine Decline Bench Press?
It uses a machine. Without it, the Cable Bench Press and the Cable Chest Press train the same muscles the same way.
Is the Smith Machine Decline Bench Press good for beginners?
GymVim rates it beginner.

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