How to perform the smith machine decline bench press

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How to: Smith Machine Decline Bench Press

The smith machine decline bench press is a variation on the decline barbell bench press. The only variation of this is that it takes place in the smith machine. This is great for beginners or intermediates who haven’t tried the decline variation before as you can test different weights safely. The smith machine takes away the need for the stabilizer muscles meaning if you can bench heavy on the smith machine there’s no guarantee you’ll be able to replicate with free weights. This decline movement is very effective for building the peak of the lower chest when done right.


Target Muscles

Main: Sternal (Lower) Pectoralis Major

Synergists: Clavicular (upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii



  1. In your gym find a smith machine and pick out a weight that is best for you. Place this weight on the bar evenly on both sides.
  2. Lock your legs into the vices on the decline bach and position your self under the bar.
  3. Grab the bar with both hands around shoulder width apart and unrack the weight.
  4. Pinch your shoulder blades together and bring the weight down so it just touches your chest while inhaling through your nose and pause for a second just touching your chest (Don’t rest the weight on your chest).
  5.  Next press the bar back to the starter position in an explosive movement while inhaling through your mouth. Keep tension on the muscle so don’t fully straighten your arms.
  6. Repeat this nothing for around 8-12 reps before taking a 30-second break before your next set.
  7. Perform this movement for a rep range of 3-4 to see the best results.


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VIDEO: How to do the smith machine decline bench press