Smith Machine Decline Press

Also called smith decline press and smith decline bench.

Works

Chest, plus shoulders and triceps

Equipment

Machine

Level

Beginner

Type

Compound

How to do it

Setup. 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.

1. 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.
2. Begin the movement by flexing your arms, lowering the bar to your chest.
3. Pause briefly, and then extend your arms to push the weight back to the starting position.
4. After completing the desired number of repetitions, rotate the bar to rack the weight.

Cues

• Feet locked under the pads.
• Shoulder blades back.
• Bar to the lower chest.
• Press up and lock out.

Common mistakes

• Bouncing off the chest.
• Elbows flared wide.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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