LiftSetsLiftSets / Exercises / Smith Machine Decline Press
Smith Machine Decline Press
Works the chest. Helped by the shoulders and triceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
chestshoulderstriceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Machine |
|---|---|
| Level | Beginner |
What to think about
- Legs locked in before you take the weight.
- Lower to the bottom of the chest.
- Press straight up.
How to do it
- 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.
Other exercises for the chest
- Alternating Floor Press
- Barbell Bench Press - Medium Grip
- Barbell Incline Bench Press - Medium Grip
- Bent-Arm Dumbbell Pullover
- Butterfly
- Cable Crossover
- Decline Barbell Bench Press
- Decline Dumbbell Bench Press
Track it in LiftSets
Log Smith Machine Decline Press with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store