Decline Smith Press

A beginner strength exercise for the chest, done with a machine.

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Machine
Level: Beginner
Type: Compound
Movement: Push

How to do the Decline Smith Press

Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
Repeat the movement for the prescribed amount of repetitions.
When the set is complete, lock the bar back in the rack.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Decline Smith Press

Questions

What muscles does the Decline Smith Press work?

Mainly the chest, with the shoulders and triceps helping.

Is the Decline Smith Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Decline Smith Press?

Good alternatives that train the chest: Leverage Chest Press, Leverage Decline Chest Press, Leverage Incline Chest Press or Machine Bench Press.

How many sets and reps of the Decline Smith Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).