How to do Smith Machine Decline Press

Muscles worked

Main: Chest. Also: Shoulders, Triceps.

Step by step

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.

Similar exercises

• Alternating Floor Press
• Around The Worlds
• Barbell Bench Press - Medium Grip
• Barbell Guillotine Bench Press
• Barbell Incline Bench Press - Medium Grip
• Bench Press - With Bands

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.