Decline Smith Press
How to do the Decline Smith Press
- 1
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.
- 2
As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
- 3
After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
- 4
Repeat the movement for the prescribed amount of repetitions.
- 5
When the set is complete, lock the bar back in the rack.
How to program the Decline Smith Press
Sets and reps
As a compound movement, the Decline Smith Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Decline Smith Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Decline Smith Press work?
The Decline Smith Press primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Decline Smith Press?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Decline Smith Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
