Smith Machine Decline Bench Press

Lower Chest, Front Delts, TricepsSmith machine, incline bench

This exercise targets the lower chest, triceps, and front delts. Using the Smith machine on a decline bench provides stability and safety when training at a downward angle.

How to do it

1Set the bench to a slight decline (15 to 30 degrees) and secure your legs under the rollers.

2Lie back so the bar aligns with your lower chest at the bottom of the movement.

3Grip the bar slightly wider than shoulder-width, unhook it, and hold it with straight arms.

4Inhale and smoothly lower the bar to lightly touch your lower chest, keeping your elbows tucked at an angle.

5Exhale and press the bar up along the fixed track, keeping your elbows slightly unlocked at the top.

Common mistakes

Setting too steep of a decline, causing excessive blood rush to your head and discomfort.

Letting the bar drift toward your neck or stomach, which overloads your shoulders and wrists.

Dropping the bar quickly and bouncing it off your chest without control.

Breathing

Inhale as you lower the bar to your chest. Exhale as you press the weight up.

Make it harder or easier

To scale down, reduce the decline angle closer to flat or lower the weight.

To scale up, increase the negative (lowering) phase to 4 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.