Smith Machine Decline Press

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

Smith Machine Decline Press: finishing position

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

How to do the Smith Machine Decline Press

Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.
Begin the movement by flexing your arms, lowering the bar to your chest.
Pause briefly, and then extend your arms to push the weight back to the starting position.
After completing the desired number of repetitions, rotate the bar to rack the weight.

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 Smith Machine Decline Press

Questions

What muscles does the Smith Machine Decline Press work?

Mainly the chest, with the shoulders and triceps helping.

Is the Smith Machine Decline 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 Smith Machine Decline Press?

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

How many sets and reps of the Smith Machine Decline 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).