Hominin · exercise
Smith Machine Decline Press
Smith Machine Decline Press is a beginner strength exercise using machine. It works the chest, with help from the shoulders and triceps.
beginnermachinecompoundstrength
- Main muscles
- chest
- Also works
- shoulders, triceps
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Butterfly · machine, beginner
- Decline Smith Press · 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 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).