Hominin · exercise
Decline Smith Press
Decline Smith Press is a beginner strength exercise using machine. It works the chest, with help from the shoulders and triceps.
beginnermachinepush movementcompoundstrength
- Main muscles
- chest
- Also works
- shoulders, triceps
How to do it
- Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
- As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
- After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
- Repeat the movement for the prescribed amount of repetitions.
- When the set is complete, lock the bar back in the rack.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Butterfly · machine, beginner
- Leverage Chest Press · machine, beginner
- Leverage Decline Chest Press · machine, beginner
- Leverage Incline Chest Press · machine, beginner
- Machine Bench Press · machine, beginner
- Smith Machine Bench Press · machine, beginner
- Smith Machine Decline Press · machine, beginner
- Smith Machine Incline Bench Press · machine, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).