Smith Machine Decline Press
How to do the Smith Machine Decline Press
- 1
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.
- 2
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.
- 3
Begin the movement by flexing your arms, lowering the bar to your chest.
- 4
Pause briefly, and then extend your arms to push the weight back to the starting position.
- 5
After completing the desired number of repetitions, rotate the bar to rack the weight.
How to program the Smith Machine Decline Press
Sets and reps
As a compound movement, the Smith Machine Decline 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 Smith Machine Decline 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
Put the Smith Machine Decline Press into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Smith Machine Decline Press work?
The Smith Machine Decline Press primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Smith Machine Decline Press?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Smith Machine Decline 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.
