Chest
Smith Machine Decline Press
The Smith Machine Decline Press is a strength exercise in a Smith machine for your chest. Share of the load in the Zulta muscle model: mid chest 35%, lower chest 27% and triceps (lateral head) 10%.
How to do it
- Place a decline bench under the smith machine so the bar lines up with the bottom of your chest.
- Hook your legs under the pads, lie back and grip the bar slightly wider than shoulder-width.
- Twist the bar off the hooks and hold it with straight arms.
- Lower the bar under control to the bottom of your chest.
- Press back up to straight arms and rehook the bar at the end of the set.
Tips
- Check the bench position with an empty bar before loading.
- Keep the shoulder blades pinned so the chest stays high.
Common mistakes
- Bench placed so the bar lands on the upper chest or neck.
- Bouncing the bar off the chest.
- Letting the legs slip out of the pads.
Muscles worked by the Smith Machine Decline Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A decline lines the press up with the costal fibres and unloads the front delt. A fixed path removes most stabiliser demand. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Smith Machine Decline Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Decline Press work?
Mainly the mid chest and lower chest. The triceps (lateral head), front delts and triceps (medial head) assist.
Is the Smith Machine Decline Press good for beginners?
Yes. The Smith Machine Decline Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Decline Press?
For example the Decline Machine Press, Iso-Lateral Decline Press and Plate Loaded Decline Chest Press. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Decline Press harder?
Add weight or reps, or move on to the Decline Dumbbell Floor Press and Wide Grip Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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